Basic Gymnastics 🤸♂️ Skills
How to Do Gymnastic Moves at Home (Kids)
Gymnastics can be a very expensive sport, potentially demanding high tuition fees for access to a professional gymnastics coach. Unlike team sports like soccer where it's perfectly safe to have an informal game in your backyard, gymnastics is fairly dangerous to do at home.However, there are a few relatively safe ways you can practice your skills at home between lessons.
Tell an adult that you want to train at home.Ask a parent or guardian before starting any sort of gymnastics training in the house. Your guardian should be home and available to react immediately in case you are injured. Ideally, an adult should be in the same room with you to act as a spotter.
Wear appropriate clothing.You will need to make sure your garments are not baggy enough that they impede your movements but also not so tight that they cause chafing.
- If you are a girl, the best thing you can wear for gymnastics is a leotard.
- Singlets are another specialty sports garment and can be worn by gymnasts of any gender. Like the leotard, you may also choose to wear athletic shorts over top of your singlet.
- You can also wear a T-shirt or tank top with athletic shorts instead. Make sure that your clothes are free of buttons, zippers, or snaps.
- Do not wear socks. Exercising barefoot will prevent slips and falls.
- If your hair is long, tie it back securely.
- Only wear glasses if they are especially made for sports and won't slip. If not, leave them in a safe place where they won't get damaged.
Set up a safe area to train in.You will need a large area free from clutter. Preparing a room for gymnastics will help you to avoid serious injury.
- Only practice on a soft surface. Do not practice on bare hard wood, tile, or laminate flooring. You can also ask an adult to buy a home athletic mat.
- Ask an adult to move all furniture against the wall. Make sure that the furniture is free of sharp corners. If necessary, cover sharp edges with a pillow or thick comforter.
Consider at-home exercise equipment.Pull-up bars are relatively inexpensive and easy for an adult to install.There are also athletic bars and balance beams you or an adult may buy for your home. However, these take up a lot of space and are best left for a dedicated exercise room.
Warm up.To get the most out of your training, you will need to get warmed up properly. Warming up will boost your performance and prevent muscle soreness.
- Start by stretching your whole body. Tilt your head slowly from side to side, and gently roll your head backwards. Stretch your arms by holding each across your chest for a few seconds and then raising it back over and behind your head. Do a few lunges to stretch your legs and lower back. Lift each leg slightly off the ground and roll each ankle. Flex each of your toes. Roll your wrists and flex your fingers.
- After stretching, get your heart rate up with a quick aerobic exercise. This can be any kind of simple high-intensity workout you can do on your own in a small space. Examples of these include jumping rope, running in place, or doing jumping jacks. Do this for a few minutes until you can feel your heart beating quickly but not for so long that you start to feel winded.
Check your equipment.Make sure the floor, mat, or rug you'll be exercising on is flat and free of bumps. If you're using a balance beam, get comfortable on it first. Make sure that it doesn't wobble before standing up on it. If you're using bars, try shaking them to make sure they're stable before you put any weight on them.
Doing the Spider-man Against the Wall
Crouch down.Put your hands spread out on the ground. Face away from a nearby wall. Make sure an adult is present when doing this move to keep you from falling.
Walk up the wall backwards.Put your feet against the bottom of the wall and "walk" backwards. Keep your hands on the ground. Straighten your elbows and knees as you go up.
Move closer to the wall using your hands.Once your legs are straight and your toes are up against the wall, it's time for your hands to do the walking. Start by moving your right hand back slightly. Bring your left hand back to line up with the right. Repeat this until your stomach is very close to or flat against the wall. You have just done an easy handstand.
Return to position safely.In gymnastics, when a coach or guide tells you to "return to position," you should go back to the stance you started at. In this case, return to the crouch from Step 1. To get back down, walk forward with your hands and let your legs slowly slide down the wall.
Stand up straight.Make sure your feet are together with your toes pointed forward. Raise your arms straight up into the air above your head.
- The straight jump is a fairly basic jump that is safe to do at home. It will help you to strengthen your legs, improve your cardiovascular endurance, and learn to keep your balance.
- While you are unlikely to hurt yourself doing this jump, you could still potentially twist your ankle or fall.
Begin your jump by bending your knees.While you squat, simultaneously swing your arms back behind you. Make sure your arms are as far back as they can go while you reach the lowest part of your squat. Don't go so far down as to lose your balance, but spread your arms to the side if you need to.
Spring up into the air.Push off of your feet and extend your legs. You will return to your original position with straight legs and upper body, but now you will be airborne. As you pop upward like a spring, swing your arms back up over your head for added momentum.
Stick the landing.Gymnasts coined this phrase to describe a method of landing on their feet that absorbs the shock and prevents injuries. To do this, land with your legs apart and knees slightly bent. Hold your arms out for balance. In a perfectly stuck landing, your feet should not move at all.
Doing the Splits
Stand with your feet far apart at either side.This is also called the "straddle position." They should be much further apart than your shoulders. Try to make your legs as wide as you can go while comfortably standing with your legs straight.
Inch your legs further outward.Allow your feet to slide further apart. Until you are well-practice, take this step slowly. Keep your legs straight. Stop immediately if you feel any sort of pain. Forcing a stretch can cause injury.
Hold your splits.Once you've gone down as far as you can, hold that position for as long as you can. Maintaining this stretch will help improve flexibility and strength. Use your hands for support if you feel wobbly.
Practice your splits until you are able to reach the ground.Unless you are already athletic, you will probably not be able to do the splits on your first try. As you build up strength and flexibility, you will be able to stretch your legs further apart and get closer to the ground. This may take you a while, so try your best to be patient.
Learning the Forward Roll
Squat down with your hands flat on the floor.Your knees should be close together and your hands spread apart. Your fingers should be pointed straight forward.Keep your head tucked at the chin to keep from hurting yourself.
- Only do this move on a mat or another very soft surface.
Start your roll.Straighten your legs to push forward onto your back.Keep your head tucked in. It should never touch the ground.Make sure to keep your spine bent and your legs tucked together. Use your arms for support and added momentum.
Sit up.While you're on your back, bend your knees back together and hold your shins. Roll forward with the momentum generated by your legs. You should end flat on your feet in an upright squatting position. Do this and Step 2 all in one fluid motion to successfully complete a forward roll.
Stand back up.An experienced gymnast should be able to do this without pushing off from the floor with his or her hands. However, until you've practiced enough, it's perfectly fine if you need your hands. If you feel unbalanced at all, don't hesitate to use your arms for support.
Practicing Your Scales
Stand on one foot.Keep your planted leg straight, along with your upper body.
- The purpose of scales is to learn how to stably balance your body. In order to be a skilled gymnast, you need complete control of your muscles at all times. Scales allows you to practice this skill in a safe environment.
Raise one leg slowly in front of you.Hold your arms apart for balance. Keep your toes pointed forward and both legs and torso straight. Once your leg is in position, hold it in place for a few seconds.
Switch legs after each scale.You will want to strengthen and learn how to balance both sides of your body equally.
- Bring your foot up higher and repeat your scales after doing them with both legs. With training, you will eventually be able to keep your balance with your leg facing forward at a right angle to your body.
Do a back-leg skill using the same methods.Swing one leg backwards, keeping both your legs straight. Tilt your body forward to maintain a straight line between your body and airborne leg.
- With practice, you will be able to do a back leg scale so far that your body and leg become parallel with the ground.
QuestionHow do people get so flexible?wikiHow ContributorCommunity AnswerBy practicing a lot. The more you practice, the more flexible you will become. And the earlier you start, the better.Thanks!
QuestionHow can I learn to do a back walkover?wikiHow ContributorCommunity AnswerPractice bridges first. Then, try to lift your legs, one at a time, over your head.Thanks!
QuestionWhat if I'm not able to do the splits?Gemma ClarkCommunity AnswerPractice stretching daily, increasing your flexibility. Keep trying splits and practicing, and you will eventually be able to do them.Thanks!
QuestionHow do I not make a fool out of myself while practicing moves?wikiHow ContributorCommunity AnswerJust be confident and remember that the more you practice, the better you will become.Thanks!
QuestionCan I still do gymnastics for beginners if I am 11 years old?wikiHow ContributorCommunity AnswerYes, you can. Most places offer beginner classes for people of all ages.Thanks!
QuestionCan I use a tank top and leggings for gymnastics?wikiHow ContributorCommunity AnswerYes. Leggings are very easy to move in. Just make sure your tank top isn't loose. You should wear "yoga clothes," not jeans or other clothes that may be hard to move in.Thanks!
QuestionCould I lose weight doing these moves?wikiHow ContributorCommunity AnswerYou could lose some weight with these exercises, but you should also follow a healthy diet and do some cardio exercises every now and then.Thanks!
QuestionHow do I do a hand stand without using a wall?wikiHow ContributorCommunity AnswerPut your hands out, shoulder width apart, and then plant them onto the ground and kick up. Try to get your feet up higher by pushing harder off the ground. Do it on a soft surface in case you fall. Once you're up, keep your balance by using different parts of your hands. For example, if you start to fall forward, use your fingers to push yourself back.Thanks!
QuestionHow can I get stronger arms for gymnastics?wikiHow ContributorCommunity AnswerTry doing push-ups, working on bars and pull-ups.Thanks!
QuestionWhat can I use instead of a mat?wikiHow ContributorCommunity AnswerIf your parents let you, take your mattress off your bed you can use it as a mat.Thanks!
- Talk to your coach for advice on safe ways to practice at home. Your gymnastics coach will have the experience and knowledge to come up with the best individual plan for you.
- Be sure to always warm up before any strenuous exercise. Warm-ups help your body to get ready by increasing your heart rate while loosening up muscles and joints. By doing warm-up exercises, your body won't tire out as quickly. Many coaches advocate warming up to prevent injury, but there is a lack of data to back up this claim.
- Make sure to drink plenty of water. It is recommended that children 5 to 8 years of age should drink 5 glasses of water per day. Kids between 9 and 12 should drink 7, and teens 13 and up should drink around 8 to 10 glasses. However, if you work up a sweat, you will need to drink more. Always drink water whenever you're thirsty.
- What most people call "the splits" (and what is described here) are more specifically called "middle splits." They are actually difficult for most adults to do because we lose flexibility when we age.Ask your coach about learning to do other types of splits.
- Always stretch every day and then you will be able one day to do the splits.
- Stretch daily and work hard try doing the tricks on a trampoline before the ground.
- Now and again, when you have the time, keep stretching for more flexibility.
- If you look at emergency room visits, one of the sports at the top of the list for girls is gymnastics. Many injuries are preventable however.
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