What Are The Moves Necessary For A Good Routine?

If you are a good gymnast or one that aspires to be one, you will know that you need a three-pronged approach. You will need strength, stamina, and power as well. Gymnasts need to do these exercises on a daily basis to build up their bodies to withstand the pressures and the rigors that gymnastics puts them through.

Here Are Some Super Exercises That Ought To Be Performed:

Hollow body hold –This helps to make you stronger and more stable, and thereby you will be able to better transfer force from the upper to lower body, and this will increase your power in sprinting, kicking, hitting, jumping, pulling and pushing.

Hollow pull up – This is holding the body in a concave way. This increases the stability and engages more muscles. The lats and abs are able to work together better with this.

L Seat- It is used on rings and parallel bars. This builds stamina and strength for the rectus abdominus as well as the triceps, lats and the hip flexor muscles. This gives you a strong torso.

Planche pushups- These are used for strength and to build endurance. This gives you a harder core than regular pushups do, and you get to strengthen your connective tissues and muscles as well.

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How Cool Is It To Have A Move Named After You!

Everyone wants to be remembered for all eternity and what better way to be remembered forever than to have a move named after you. Here are some moves which are named after gymnasts.

The Biles: Simone Biles, the three-time world champion and the Olympic all-rounder, had a unique floor exercise which was named after her. This was a double layout which she attempted, but as her calf muscle was torn on her landing, to protect herself, she changed this to a half out.

The Patterson: This move was named after the 2004 individual gold medalist Carly Patterson. On this move, Carly Patterson did a double flip dismount from the beam with her knees in the tucked position and that too, she added a back flip to the half turn.

The Dick: This was a one of a kind mount done by Marisa Dick on the balance beam during the 2016 Olympics.

The Produnova: This is the most dangerous and difficult of all vaults, and the vaulters start with a front handspring, and they finish with two front flips.

The Mikulak: This had Mikulak jumping from one bar to the next bar in a single motion and that too with one hand.

How Do You Practice Gymnastics At Home?

For gymnastics, you need flexibility, awareness of the body as well as strength in addition to discipline. This needs to be learned under professional guidance and where there is proper equipment. However, if you are new to this sport and want to learn the basics, you should go for a beginners’ class or go to a gym. You can also supplement this with instructional videos which you can watch at home. However, you do need feedback regarding this skill that you are trying to master.

For Those Who Are Newcomers:

Preparation

Preparation should involve safety concerns. One of the vital things that must be taken care of is to wear clothing which does not restrict your movements. You should ideally go in for leotards. However, you may also use a fitted T-shirt and gym shorts for it. You should not wear hazardous jewelry such as bracelets, hoop earrings or necklaces. Nor should you chew gum or eat when you are working out. You should also ensure that the space is cleared of all furniture and objects. This will reduce the risks of injury.

Build Strength
Strength building

Strength training is an important part of this, and you should do pull ups, push-ups, lunges, planks, arch ups, V-ups and other such workouts which will increase your muscle mass. These can be done at home with ease.

Flexibility building

You should increase your flexibility by doing exercises, and this will reduce the risk of injury as well as will help you develop the muscles needed and increase the range of your joint motions.

Practicing skills

You should do cartwheels, backward and forward rolls as well as handstands and backbends as these are the basic skills needed. You should ensure that you have a trainer who can tell you if the techniques used are sound and they will help you improve your skills further.