Gymnastics or gymnastics is a sport that has generally been introduced since elementary school. Primary and secondary schools include some of these gymnastic movements as a test of sports subjects. By only needing mattresses and walls, you can do floor exercises. What are the benefits of floor gymnastics?
What is floor gymnastics?
Floor gymnastics basically requires a lot of strength, balance, coordination, agility, and body awareness to carry out various movements that risk injury to avoid injury. Here are the gymnastic movements for beginners:
1. Push up
This gymnastic gymnastic movement requires upper body strength, such as the chest, shoulders and arms. Here’s how to do it:
Position the body on the mattress. Body or face facing the mattress.
Place your palms on the mat with your hands straight. The distance of the right and left hands is parallel to the shoulder.
Position the tips of your toes against the mattress. From back to toe, body position should be straight. Hold your abdominal muscles before starting the push up movement.
Then bend your elbows and lower your chest towards the mat. Keep your abdominal muscles tight while lowering your body to the mattress.
Lower your chest to almost stick to the mat, before sticking, push your elbows back straight away from the mattress.
For beginners, do this movement as many as three sets, each 1 set of 5 repetitions.
2. Candle attitude on the wall
This is a pose where you are in an upside down position while lifting your hips. Here’s how to do it:
Position the body 2 to 3 inches of plain wall without decoration
Lay your body on the mat and slowly lift your legs to lean against the wall
Hold the hips for 30 seconds.
Lower your legs, straighten up and repeat the candles upward
3. Roll ahead
The front roll or somersault or coprol is one of the floor exercises that is quite easy. Prepare a fairly soft mattress and comfortable clothes. Here’s how to do it:
Position your body squatting on the edge of the mat
Both palms open while placed next to the ear.
Gently push your body forward
Bend your head inward, don’t straighten your head because you can make a neck injury
Make yourself turn upside down slowly
When finished, stand up straight with your hands straight to the side, which is the attitude taken when each exercise is complete.
What are the benefits of floor gymnastics?
1. Increase body flexibility
Gymnastics floors are generally useful for increasing your body’s flexibility . If the body is flexible and easily moves to follow the movements of the gymnastics, the body is also far from the risk of injury.
Studying gymnastic movements correctly and regular practice makes your body more flexible and flexible so that you avoid the risk of injury, pain, or easy fatigue.
2. Prevent the risk of certain diseases
Gymnastics floors burn calories and maintain heart and lung health. Keeping your body healthy and fit with exercise can help you reduce your risk of getting serious diseases such as asthma, cancer, obesity, heart disease. and diabetes.
Gymnastics gymnastics also indirectly helps you to adopt a healthy lifestyle. Because in order to achieve maximum exercise benefits, you have to keep up with regular nutritious food intake.
3. Strong and healthy bones
Gymnastics trains the strength of the body’s core muscles to hold your own body weight. Weight training like this is good for maintaining bone health and strength . If you want to get the benefits of floor gymnastics for bone strength, you should begin to routinely cross into it early.
In adolescence, a person’s bone density is being formed to its maximum capacity. Building strong and healthy bones from a young age can help reduce the risk of osteoporosis later on.
5. Helps increase muscle strength
Gymnastic movements involve almost all of the body’s muscles. Starting from the legs and arms when you push-ups or crunches, chest and spinal muscles when you do the front roll, and the core muscles of the body and thigh muscles when you hold back the attitude of the candle, shadow or handstand.
Many of these gymnastic movements also train the buttocks and calves as long as you hold your body in one position for a long time.
4. Enough for daily exercise needs
The American Heart Association recommends children to exercise or exercise for 60 minutes per day. Whereas adults or those aged 18 years and over must exercise for 30 minutes a day, and as many as 5 days in one week.
If you do not like memory and prefer to spend time at home, routine floor gymnastics can be a good alternative to keep daily physical activity needs.
Benefits of floor gymnastics for children
Not only adults can get all the benefits above, children too. Interestingly, there are several other benefits that can be obtained by children if they are diligent in participating in floor gymnastics at school. Anything?
Learning socialization early
Generally gymnastics are carried out in groups with peers. Joining regular gymnastics classes can give children the opportunity to communicate with people their age, work in teams, and even practice how to talk to adults (gymnastics trainers).
According to the Gymnastics Academy of Boston exercise also gives children the opportunity to learn about social skills such as listening, following directions, understanding the meaning alternately or taking turns, training to know when to be quiet or active, and learn to respect others. Children can also have fun, meet new friends, and learn independently when doing floor exercises.
Children learn commitment and discipline
Gymnastics movements require high concentration and successful commitment. Not infrequently, in gymnastics lessons, children must practice concentration and work hard to be able to get the right movement.
Rules and codes of conduct in gymnastics help children learn the importance of rules for safety, and teach respect to others.