For access to a professional gymnastics coach, tuition fees can be very high.Gymnasts are not as safe to do at home as they are in team sports like soccer.There are a few safe ways to practice your skills at home.
Step 1: Put your hands down.
Put your hands on the ground.Face away from the wall.When doing this move, make sure an adult is present.
Step 2: Go up the wall backwards.
Put your feet against the wall and walk backwards.Put your hands on the ground.As you go up, make sure your knees and elbows are straight.
Step 3: Use your hands to move closer to the wall.
When your legs are straight and your toes are against the wall, it's time for your hands to do the walking.Move your right hand back a bit.To line up with the right, bring your left hand back.When your stomach is close to the wall, repeat this.You are doing an easy handstand.
Step 4: Return to the position you were in.
When a coach or guide tells you to return to your original stance, you should go back to it.Go back to the crouch from Step 1.To get back down, walk forward with your hands and let your legs slide down the wall.
Step 5: Stand straight up.
Make sure your feet are pointing in the same direction.Put your arms in the air above your head.The straight jump is safe to do at home.It will help you to improve your cardiovascular endurance and strengthen your legs.You could twist your ankle or fall if you do this jump.
Step 6: bend your knees to begin your jump.
Swing your arms behind you while you squat.When you reach the lowest part of your squat, make sure your arms are back as far as possible.If you need to, spread your arms to the side and don't go so far down as to lose your balance.
Step 7: Get up into the air.
Push off of your feet.If you return to your original position with straight legs and upper body, you will be airborne.Swing your arms back over your head as you pop upward.
Step 8: Put the landing down.
Gymnasts use this phrase to describe a method of landing on their feet that protects them from injuries.If you want to do this, land with your legs apart and knees bent.Hold your arms out.Your feet should not move in a stuck landing.
Step 9: Stand at either side with your feet apart.
The "straddle position" is also called this.They should be further apart than your shoulders.Try to make your legs as wide as possible so that you can stand straight.
Step 10: You should inch your legs further outward.
Allow your feet to move further apart.Slowly, until you are well-practice, take this step.You should keep your legs straight.If you feel any pain, stop immediately.It is possible to cause injury by forcing a stretch.It is possible to ask a trusted friend or relative for help.Ask them to lightly press down on your shoulders while you're in the split position.
Step 11: Hold your legs.
Hold that position as long as you can after you've gone down.Enhancing flexibility and strength can be achieved by maintaining this stretch.If you feel wobbly, use your hands.Hold your splits for around 3 to 5 minutes per area.
Step 12: Once you reach the ground, practice your splits.
If you're already athletic, you won't be able to do the splits on your first try.You will be able to stretch your legs further apart as you build up strength and flexibility.Try to be patient as this may take a while.
Step 13: With your hands on the floor, squat down.
Your hands should be spread apart and your knees close together.You should point your fingers in the same direction.Keep your head tucked at the chin.Only do this move on a mat.
Step 14: Start rolling.
Place your legs on your back.Keeping your spine and legs tucked together is important.You can use your arms for support.
Step 15: Sit up.
To hold your shins while you're on your back, bend your knees back together.Move forward with the help of your legs.In an upright squatting position, you should end on your feet.In one fluid motion, do this and Step 2 to complete a forward roll.
Step 16: Back up.
An experienced gymnast should be able to do this without using their hands.If you need your hands, it's fine.Don't hesitate to use your arms for support if you feel unbalanced.
Step 17: Stand with one foot.
Keep your upper body straight.Scales are used to learn how to stably balance your body.Control of your muscles is required in order to be a skilled gymnast.Scales can be used to practice this skill.
Step 18: In front of you, slowly raise one leg.
Hold your arms apart.Both legs and torso should be straight with your toes pointed forward.Hold your leg in place for a while.
Step 19: After the scales, switch legs.
You will want to learn how to balance your body.After doing the scales with both legs, bring your foot up higher.With training, you will eventually be able to keep your balance with your leg facing forward.
Step 20: Use the same methods to do a back-leg skill.
Keeping your legs straight, swing one leg backwards.To maintain a straight line, tilt your body forward.You will be able to do a back leg scale if you practice.
Step 21: Tell an adult that you would like to train at home.
Before starting gymnastics training in the house, ask your parent or guardian.If you are injured, your guardian should be at home.An adult should be in the same room with you to act as a spotter.
Step 22: Wear clothes that are appropriate.
You will need to make sure that your garments are not too tight and baggy that they can't impede your movements.You should be comfortable in the clothes.A leotard is the best thing to wear for gymnastics.Singlets can be worn by gymnasts of any gender.You can wear athletic shorts over top of your singlet.You can wear a tank top with shorts.Make sure your clothes don't have buttons or snaps.Don't wear socks.Slips and falls can be prevented by exercising barefoot.Tie your hair back securely if it is long.If the glasses are made for sports, wear them.They should be left in a safe place where they won't get damaged.
Step 23: Train in a safe area.
The area you need to be free from is large.It is important to prepare a room for gymnastics to avoid injury.Only practice on a soft surface.Don't use bare hard wood, tile, or laminate flooring for practice.You can ask an adult to buy a mat.All furniture needs to be moved against the wall.The furniture should be free of sharp corners.If necessary, cover the edges with a pillow or comforter.
Step 24: Consider home exercise equipment.
Pull-up bars are easy to install for adults.You can buy balance beams for your home.These are best left for a dedicated exercise room because they take up a lot of space.
Step 25: It's time to warm up.
Warming up properly will allow you to get the most out of your training.Warming up will help you perform better.Start by stretching.Slowly tilt your head from one side to the other.To stretch your arms, hold them across your chest for a few seconds and then raise them over your head.You can stretch your legs by doing lunges.Roll each ankle if you lift each leg off the ground.Flex your toes.Flex your fingers as you roll your wrists.You can get your heart rate up with a quick aerobic exercise after stretching.This can be a simple high-intensity workout you can do on your own.jumping rope, running in place, or jumping jacks are examples of these.For a few minutes, until you can feel your heart beating quickly, but not for so long that you start to feel winded, then do this.
Step 26: You should check your equipment.
The floor, mat, or rug should be free of bumps.It's best to get comfortable on a balance beam first.Before standing up on it, make sure it doesn't wobble.Shake the bars to make sure they're stable before you put any weight on them.