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Floor Gymnastics can be done by men and women, and use a lot of movements such as rolling, jump, push with hands or feet, support on hands or feet, and even includes elements of ballet.

Sports floor can be done outdoors, although it's more common indoors. Before you start exercising, make sure that you are in the best possible physical condition as there is a lot of movement during floor exercises that require hand and leg strength as well as coordination of body muscles and joints.

What is Floor Gymnastics

Floor Gymnastics is a very popular sport all over the world. Usually, floor (floor) where the exercise takes place is sized 12 x 12 meter, and most of the movements on the gymnastic floor require a mat as a tool, which reduces the risk of injury in movements that almost completely touch the floor.

There are so many variations of movements in floor exercises, from those of low difficulty to those that require years of practice to master. For this reason, not all gymnastic movements are used as material for physical education in schools, and we will not cover all of them in this article.

Kinds of Floor Gymnastics

The following are some of the movements in floor exercises that are usually taught in physical education classes at school, along with the steps to do so.

Front Roll

Front Roll or sometimes called Front Roll can be done by: 2 starting position, i.e. standing or squatting. For the front roll with standing prefix, The correct steps are as follows:

• The starting position is standing straight with your hands by your side.
• Raise both hands forward and bend your body. Then place your palms on the mat.
• Bend your elbows slightly to one side then place your head between your hands.
• Touch the shoulders of the mat and roll forward.
• Fold both knees, pull the chin and knees to the chest with both arms folded.
• The position of the end of the front roller is squatting and then standing up straight.

To roll forward with a squat start, the steps are as follows:

• Squatting starting position with arms and shoulders stretched out on the mat.
• Spread your legs apart and bend your elbows a little.
• Move your head to your chin until it touches your chest.
• Rolling forward.
• Fold both knees, pull the chin and knees to the chest with both arms folded.
• The position of the end of the front roller is squatting and then standing up straight.

Back Roll

The rear roller or the so-called rear roller is the opposite of the front roller. The reset steps are as follows:

• The starting position is squat with both feet firmly and your heels slightly raised.
• Meanwhile, head down and chin close to chest.
• Hands are next to ears with palms facing up.
• Roll back by dropping your butt back.
• Make sure you offer enough resistance to push your body back.
• Pull your knees back when your back forms the mat.
• When the feet have formed a doormat, use your palms on the mat to balance the body.
• Lift your head to return to the tip position and squat, then stand up.

There are a few things you need to consider in order to successfully retreat:

• Make sure your hands are not too far back so your body can't push.
• To maintain good body balance when rolling backwards, the body must remain "round".
• The head should not turn to the side, it should always be straight.
• Land on your feet to maintain balance when returning to the starting position.

Leaping Tiger

in this video, Leaping tiger is a jumping move that resembles a leaping tiger. This has become a trending topic lately and has gone viral in various media, The tiger jump technique is more or less the same as the front roll technique. The only difference is the beginning. Here are the steps:

• In the starting position, You have to stand straight on the side with both hands.
• Jumping forward on a pedestal with arms raised.
• When the body floats in the air, bend your body and fold your knees in front of your chest.
• Extend your legs before landing.
• The last position is to crouch and then stand up.

Bolt Rental (neck)

This movement is actually a modification of the front role. So, if you master the front role, it will be easier for you to learn to bend your neck. Here are the steps:

• The starting position is standing straight with your hands by your side.
• Raise both hands forward and bend your body. Then place your palms on the mat.
• Bend your elbows slightly to one side then place your head between your hands.
• Touch the shoulder of the mat.
• Rolling forward.
• When the body is above your head, use both hands to push both feet forward and press the doormat.
• This combination of movements makes the body jump forward.
• When landing, fold your knees, pull your chin and knees with both arms around the knees to the chest.
• Final position again.

Cannonball Diving

This movement is basically a combination of 2 basic movement, i.e. jump and squat. Here are the steps:

• The starting position is standing straight with your hands by your side.
• Start running your body forward.
• Press the plank as hard as you can with both feet.
• Swing your arms forward as your posture stretches and your legs open.
• Land with your feet and body in a squat position with your arms outstretched.
• The last position is to crouch and then stand up.

Jumping Kang

For this exercise, a tool in the form of a box or wooden box is required, passed during this movement. Here are the steps:

• The starting position is standing straight with your hands by your side.
• Start running your body forward.
• Press the plank as hard as you can with both feet.
• Swing your arms forward as your posture stretches and your legs open.
• Hold your hands on your chest as tightly as you can while your body is still straight.
• Land with your feet and body in a squat position with your arms outstretched.
• The last position is to crouch and then stand up.

Hard work

Kayang is one of the most popular floor exercises. The following steps are useful for increasing body flexibility:

• In the starting position, You have to stand straight with your hands on your hips.
• Then bend the legs (knee) and elbows slightly when your head is folded back (like when you look up).
• Turn your arms back until you reach the mat for support.
• Then the tip position is a curved body that resembles a bow (like a semi-circle position), which we call the Kayang position.

Candle Attitude

Keeping wax is similar to Kayang's posture when used to increase body flexibility. The steps are as follows:

• The starting position is sleeping on your back on the mat, with both hands right beside your body and looking up.
• Then, in a tight position, use both hands to lift the leg straight to the corner 90 degrees to support the body.
• And the final position of this wax posture is the position of the shoulders as a base for the body and the hands as a base for the waist and legs.

Handstand

This floor exercise move is very popular even with a relatively high level of difficulty. You may not need a mattress for this exercise. Here are the steps:

• The starting position is standing straight with your hands by your side.
• Then move one leg slowly more forward than the other.
• Bend your body with your palms on the mat or floor.
• Slowly lift your legs one at a time.
• Push your ass as high as you can until it lifts.
• Bend the front leg while the back leg is stretched.
• Stretch your stomach and swing your back leg up.
• The final position is the body turned around 180 degrees and with both legs firmly and straight balanced.
• For beginners, You can use a wall or a wall as a back support or a footrest if you don't get the hang of it.

Wheel (wagon wheel)

Cartwheel is a movement of turning the body sideways using the handstand technique. Here are the steps:

• The starting position is standing straight with your hands by your side.
• Spread your legs a little while holding both hands in a straight V shape.
• Let your body fall to the left as you place your left palm on the mat.
• Lift left leg straight.
• Next, place your right hand next to your left hand.
• Lift the right leg straight when the left leg starts to fall backwards.
• Raise your left hand followed by your left leg.
• Back straight to the starting position.

Somersault

The salto is probably the most difficult floor exercise. With this move, rotating body 360 degrees while hovering before returning to the starting position. Can be done in the future, backwards or sideways, here are the steps to somersault:

• The starting position is standing straight with your hands by your side.
• Take a few steps or, if needed, run before pressing with all your might.
• Swing your arms down as you push for added support.
• When the body floats in the air, fold your hands to your knees and bend your head.
• After the body rotates 360 level, straighten your legs to land.
• Hands raised.
• Straight end position again. Use your hands for balance.
• There you have some moves in the gym that you can practice alone or with friends. Remember that some moves are like a handstand, headstand, cartwheel, rounding and somersaults are movements that are quite difficult and risky if they are not accompanied by quality physical conditions.
• You need to do a lot of exercises to strengthen the muscles of the hands and feet needed to perform this movement. Meanwhile, the other moves are relatively easy and not too risky, so it is safe to show even inexperienced gymnasts.

Some things to consider or prepare before starting training are:

Find a partner for practice

Spoon Natural Code According to Erek Erek and Dream Book 2D 3D 4D, You can do all the exercises discussed above by yourself. But it will be much more fun if you have a training partner, ok that's a friend, sibling, miss, or even your teacher. There are many advantages to practicing with a partner.

If he is more experienced, You will learn from it more easily. other than that, You are more relaxed and relaxed when doing exercises, knowing that there is someone who will help you when something untoward happens while doing the exercises. Some movements can also be done more easily on your own.

Warm enough

There is no sport that doesn't require a warm-up, and floor exercises are no exception. The ideal warm-up time is between 10 and 15 minutes depending on training duration.

What you should focus on when warming up is flexibility, joint, especially in the arms and legs, and also the reliability of the muscles of the hands and feet, because you use most of your hands and feet during exercise. Warm up is useful to prepare your body before exercise, thereby minimizing the risk of injury to muscles and joint injuries.

Use an Appropriate Mattress Standard

As already mentioned, A mat is one of the prerequisites for floor training. A good mattress protects our body from possible injuries during sports. Apart from security reasons, You also need a good mattress so you feel comfortable while exercising.

Some movements like kayaking or headstand are quite painful when done without a mat on the floor. Mattress prices are not only easy to find in sports shops, but also very affordable and worth the advantages and applications.

Prepare Important Equipment

Apart from the base, You also need to prepare tools such as towels, workout shoes, drinking water, dll. This little device seems insignificant, but you will be overwhelmed, for example, if you don't bring drinking water and the training is over for an hour.

You may be dehydrated. Always pack these items in a gym bag that you can take anywhere so you don't forget anything.

Don't just give up, know your limits

Some of the moves on the gymnastic floor have a high degree of difficulty, maybe even impossible for some people. But for some others, it's a challenge sometimes. You may find it challenging to master movements such as cartwheels or somersaults.

The most important thing to remember is that you need physical stamina and determination to repeat the movement until you can. A relentless attitude usually helps achieve this goal, but remember, safety is paramount. If it's really impossible, it cannot be extended to avoid unwanted things.

This is how this discussion is about Kinds of Floor Gymnastics. And Don't Forget to Keep Visiting yuksinau.co.id because many articles are interesting and useful. Thank you for being loyal with us and still sinau all my friends.

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