Gymnastics floor exercise

Gymnastics floor exercise. Having a healthy lifestyle is not too difficult nor easy as turning the palm of the hand. In addition to exercise, proper living creatures, humans need balanced nutrition and adequate rest. For those who are not too fond of outdoor sports and exercise that is too heavy, you can try gymnastics floor as an option.

Sport is one of the human activities that can be done to keep the immune system. With exercise, it will directly benefit the health. Toxins and all the bad things in the human body out through sweat during exercise. Sweating during exercise in suggestion can make the body become more fresh. You must agree with it. And gymnastics floor can also make you sweat.

Moving the body also has to be said sport. Sport means the process body. Accordingly, the exercise should not be done in a way that complicated. Walking also can be said as a sport, as well as with gymnastics floor.

Gymnastics floor is not as famous as football. But almost the same level of difficulty. Physical strength is very important, legs and arms strong hands become mandatory in the sport this one. Although still "one blood" with gymnastics, gymnastics floor but is quite different.

When doing floor exercises, you will be "making out" with the floor. seem like a lie but in fact it is a movement that is on the gymnastics floor. For those who have never seen or do floor exercises, this exercise would be very foreign.

About Sports Gymnastics Floor
 Gymnastics is a child of floor gymnastics. This sport is quite "take the floor". As the name implies, gymnastics floor exercise is done on a floor mat or rug to use as a base. In terms of sports, gymnastics floor exercise floor has a name. When doing floor exercises, you must remove all the accessories attached to the body, such as clocks, rings, and necklaces, as objects that would interfere with the current "floor". Regulations such as these seem quite commonplace applied to all sports. Karan accessories will surely interfere with, and can even harm the body.

Gymnastics floor exercise is intended to stretch all the muscles are tense in the human body. If you want to "recreation" while exercising, gymnastics floor can be selected. Movement exercises can help relax the mind and body. Because of the nature of "recreation", gymnastics can be done anywhere.

Although it can be done anywhere, gymnastics floor space criteria and still have the ideal equipment. The floor will be used as a place of work must be completely flat. This course will assist you in balancing your body. Imagine if you are doing gymnastics floor at the downhill terrain, balance your body would not be awake. Then do gymnastics this floor in a spacious room for a small room will hinder the movement of your floor exercises. A spacious room will allow you to explore the range of motion in the gymnastics floor.

On average, when doing gymnastics floor, spacious space needed for one person is 12x12 meters. The distance between the participant exercises with one another about one meter. After that, choose a mattress that the material is not too rough. If not, instead of quiet, you are not going to relax because they feel uncomfortable on a mat or carpet is used.

Choose a carpet with a soft surface, so your goal is reached gymnastics floor exercise. Body be relaxed, and the muscles become tense without the inconvenience of having the skin surface rough carpet. Although named gymnastics floor, but that does not mean you are free to do it on the floor without a mat at all. Hard floor surfaces are also no less painful for your body. Instead of fresh, your body can actually sore.

When viewed from the movement, gymnastics floor is also quite suitable for you women who are pregnant. Use as a companion to your pregnancy gymnastics. However, the movement of the gymnastics floor exercise is also necessary. Avoid movements that force the stomach to work harder.

Movement Gymnastics Sports Flooring
 Movement gymnastics floor is basically very simple. However, if not done carefully, you can sprain or injury. Therefore, pay attention and do the right movement would be much better. The benefits to your body will feel.

Movement on the gymnastics floor include the following.

1. Roll

The movement of the first floor gymnastics is rolled. sounds simple and familiar enough. First, take the squat position, arms pinned to the mat and must be parallel to the width of the shoulders. Then, straighten both legs with the elbows slightly bent and your head slightly folded until your chin touches your chest. After that, roll slowly. When rolling, do not use the head as the center pedestal, but use your neck.

Movement on this floor gymnastics injury-prone. Pay attention and follow its phases. If you roll over the wrong done by the technique, might your collarbone injury, and was consequently quite fatal.

2. Kayang

Movement at gymnastics floor this one rests on both feet and hands. When doing this exercise, your body must be turned upside down with the face up position. Then, lift your pelvis and abdomen. The benefits of this movement is to flex the shoulder, back, and pelvis.

Movement gymnastics floor this one being one of the movement that is not suitable for pregnant women. If you are a woman who was pregnant and then had the opportunity to participate in gymnastics floor, better not make a move on this one.

3. Attitude Candle

The attitude of the beginning of this movement is quite lying on the mat. Slowly, lift your legs upward, hold it with both hands. The benefits of this movement is to maintain muscle strength so it is not easy to stomach cramps. gymnastics movement of the floor is also quite risky for pregnant women.

Attitude candle is one floor gymnastics movement in desperate need of balance. Keep the body from falling forward or backward requires leg strength and extra-large hands.

4. Bolsters

Attitude early in floor gymnastics movement is you simply lie down, then roll the body to the rear. Put the legs and feet close to the direction of the head, arms and hands being pinned on the side of the head. Roll your body, then landed with a flattened foot. The movement is also prone to injury, be careful.

5. Movement Bolsters Home

If you will do a gymnastics floor exercise that follows, first of all, squat. Then, straighten your legs, put head to touch the inside of the chest. Then, roll the body forward by landing neck first. Trying to re-up with the state of the squat.

6. Standing Hand

The attitude of the early movement on the gymnastics floor is standing upright position with one leg forward. After that, bend over, piles hands shoulder width apart on the mat. Then, lift your body slowly. Once the legs are in the up position, go slowly and hold for a while. After that, lower it slowly.

Let Practicing Gymnastics Association

Let Practicing Gymnastics Association. Basic gymnastics is a form of physical exercise in a systematic, organized, and planned to perform specific movements to get to and benefits for the body. Floor exercises are generally performed during warming up or warming up to face the next activity. The form is very simple exercises, which include flexibility exercises, balance and strength.

Flexibility exercises

In flexibility training or flexibility, there are some parts that have to be trained so that when we did not conduct further injury. As for the parts that need to be trained, which is as follows.

1. Exercise  Flexibility Neck Joints

Movement of the neck joint flexibility exercises can be done by following the following ways.

Initial attitude :

• Stand up straight,
• Feet shoulder width apart,
• Hands on hips.

Gestures :

• Tilt the head to the left and to the right,
• Just nod your head up and down,
• Playback head to the left and to the right alternately with open eyes.

Each movement done as much as 8 times.

2. Togok Flexibility Exercises and Shoulder Joints

Movement in togok and flexibility exercises of the shoulder joint can be done by following the steps below.

Initial attitude :

• Feet shoulder width apart,
• The humpback,
• Second hand holding a wall or a single bolt.

The movements are performed while doing flexibility exercises is to deprive the body down repeatedly. Usually the movement is performed 8 times. In addition to earlier movements, and flexibility exercises togok shoulder joint can also be done in other ways, namely as follows.

Initial attitude :

• Place one foot in front,
• The hands holding the wall,
• The upright.

Meanwhile, the movement done by the body to tear off the front a few times.

3. Flexibility Exercises Shoulder Joints

The movement of the shoulder joint flexibility exercises can be done by following the following ways.

Early Attitudes :

• Feet shoulder width apart,
• Hand-held or linked, between your fingers are behind the body,
• The upright.

Gestures :

• Encourage hand or arm back up,
• Mutual attraction between the two hands,
• Perform repeated with alternate positions.

4. Waist Flexibility Exercises

Movement waist flexibility exercises can be done by following the steps below.

Initial attitude :

• Feet shoulder width apart,
• Body upright,
• The second hand on the elbow on the head.

Own movement is done by tilting the body to the left and to the right.

5. Flexibility Exercises Joints Neck, Waist, Bottom and Legs

Movement joint flexibility exercises neck, waist, and lower limb can be done by following the steps below.

Initial attitude :

• Sitting with her legs open wide,
• The upright, arms outstretched.

Gestures :

• Agency and head tilted to the left,
• The right hand touching the left foot, left hand between two legs,
• Perform repetitive and changing direction.

In addition to the above motion, joint flexibility exercises neck, hips, and lower limbs can also be done by following the steps below.

Initial attitude :

• Sit on the floor with his left hand,
• Left leg crossed, foot beside the right leg,
• The right arm is placed on the upper leg / knee, right leg straight.

Gestures :

• Face head to the left rear, turning left towards the body,
• Right elbow presses the upper leg / knee toward the right,
• Perform repetitive and changing direction.

In addition to the five movements that have been described above, there are seven basic gymnastics movements that have to be done. Thus, total flexibility exercises all in floor exercises consist of 12 exercises. The seventh movement of other exercises that may include the following exercises.

1. Flexibility exercises of the hip joint,
2. Flexibility exercises waist,
3. Flexibility exercises knee and ankle joints,
4. Wrist flexibility exercises,
5. Flexibility exercises of the wrist joint and arm muscles,
6. Flexibility exercises back muscles and the back leg
7. Flexibility exercises of the hip joint and leg muscles.

All of these exercises should be done systematically and regularly. In addition to reducing the risk of injury during subsequent movements, basic training is also believed to provide positive benefits though do not to deal with other activities. In other words, the basic gymnastic exercises can be done at any time without having to proceed with other activities.

Balance Exercises

In addition to flexibility exercises, the basic gymnastics there are also other types of exercise that should be done in a systematic and integrated way. Exercise in question is balance training. The following authors will describe the steps that must be done when they wanted to do balance exercises.

Initial attitude :

• Stand with feet together,
• Both hands outstretched to the side.

Gestures :

• Raise your right leg back, alternating with the left leg (makes gesture aircraft),
• Lift the right leg to the side, alternating with the left leg (ankle held by hand).

This balance training also appeared to be done by doing other exercise movements, as described below.

Initial attitude :

• Sleep on your back with legs straight and close together,
• Both arms at his sides.

Gestures :

• Pull both legs up in the state meeting,
• The hands holding her hips to help make the body and legs straight up,
• Rests on the shoulders.

Meanwhile, to improve balance and strength of the abdominal muscles, these exercises can be done by following the steps below.

Initial attitude :

• Sitting,
• Limbs meetings,
• Both hands on the thighs.

Gestures :

• Lift leg with his legs straight,
• Arms straight, hands touch the raised leg,
• Perform repetitive.

After completion of the movement balance exercises, you can continue by doing strength training movements. How to movements in strength training should be done ? Here's the explanation.

Strength Training

Strength training exercises include several movements, ie leg muscle strength training; muscle strength training arms, shoulders, and chest; abdominal muscle strength training; exercises back muscle strength, and the latter is a hand muscle strength exercises. The following will explain about each of the exercises that have been mentioned earlier.

1. Exercise Leg Muscle Strength

To perform leg muscle strength training can be done by following the steps below.

Initial attitude :

• Squatting, standing committed repeatedly,
• Up and down the bench is done repeatedly.

2. Strength Training Arm, Shoulder, and Chest

Movement strength training arms, shoulders, and chest can be done by following the steps below.

a. Push up

This movement can be done in the following way.

Initial attitude :

• The stomach straight,
• Foot meetings,
• Hand in addition to chest, elbows bent and hands placed on the floor.

Gestures :

• Push the body upward by straightening the arms, then lower the body by bending your elbows.
• Repeat this body up and down repeatedly.

b. Walking with Hand

Motion exercises should be done in pairs cause will have no one who holds our feet. Here are the steps to do when they want to do this exercise.

• Initial attitude :
• The straight face down as if to do a push up,
• The ankle is held by our partner,
• Arm straight.

After the initial attitude is done, continue with the walking motion using the hand, where the attitude of the hand should be straight and your palms on the floor. For another exercise, the abdominal muscle strength training can be done by doing sit ups. As for the back muscle strength training can be done with the back lift. Then, to exercise the power of the hand can be done by lifting the body. Well, so discussion of some ways that can be done while doing the floor exercises. In order to obtain maximum results, each of these movements should be done systematically, patterned, and of course periodically.

Hopefully useful.