How to make a star (side shift)? It's not that hard at all! You just need to spend some time exercising to strengthen your arms and coordinate movements. If you play sports regularly and are reasonably stretched, learning will be easy for you. Watch the video in which the instructor and a young gymnast, Marysia Naumiuk, show how to make a star step by step.

Staris one of the basic gymnastic exercises. It looks very effective and many people dream of being able to make it effortlessly. Unfortunately, with age, the skeletal system loses its flexibility and learning to star in adulthood requires much more exercise than in childhood. By maintaining regularity, however, you can master the art of sideways flipping, and at the same time improve your flexibility and strength.

Watch the video below, where the artistic gymnastics instructor of the Legion club Aleksandra Woźniak and the young gymnast Marysia Naumiuk show exercises for learning the star.

1. Jumping over the bench with legs joined

This exercise requires a low bench or a stable stool. Stand on one side of the bench, lean on it with your hands, pointing your fingers outwards (arms parallel), and straighten your elbows. Look downwards between your hands. Bring your legs together, bend them and jump upwards by jumping over the bench to the other side. Don't take your hands off the bench. Straighten your legs while jumping, and bend them again on landing.

2. Jump over the bench in your stride

Thanks to this exercise, you will learn how to arrange your legs to the star. Again, stand to the side of the bench and lean on your arms, pointing your fingers outward and straightening your arms at the elbows. Move the leg closer to the bench to the back and straighten it. The other (front) knee is slightly bent. When jumping off the front leg, jump over the bench by landing on the front leg first, then adding the back leg. Straighten your knees while jumping, and bend them slightly when you land.

This will be useful to you

Remember that learning a star requires patience and regularity. Do not be discouraged by the first failures. If you are not fit enough, it will probably take you longer to master this figure.

Additional exercise for balance and daily stretching may help to learn the stars faster.Working on the stabilization and flexibility of the body is the basis of artistic gymnastics.

3. Side transfer from a lunge without taking your hands off

With this exercise, you will need the help of another person who will protect you. Spread the long mat on the floor. Place your feet in line with each other. Then put your hands on the mat side by side in the same line as your feet. Keep your hands shoulder-width apart, straighten your elbows. Jumping off the front leg (closer to the palm of your hand), make a semicircle jump and swing your legs over to the other side of your body. Ask the other person to lightly support your hips. When landing, place your feet one by one in the same line.

4. Side shift with hands off

Put any small object on the mat (e.g. a small pillow, a rolled up towel) that will mark the point of contact of your hand with the ground. Stand to the side and point the toes of your outer foot forward and the toes of the other foot (closer to the landmark) towards the lying object. Put your hands up. Bring your right foot forward (or your left foot - whichever hand you put on the floor first) and extend your right hand forward. Bend the extended leg at the knee, rest your right arm near the landmark, deliver your left hand quickly, and swing your legs to the other side of your body as in the previous exercise. When adding the other leg, take your arms off the ground and lift up.

If you've done all the pieces correctly, you've made a star!

This will be useful to you

Check out how to do other popular gymnastic exercises:

  • bridge
  • handstand
  • splits
  • flip back and forth (flip)
  • go back and forth
  • headstand

Category:

ABC of exercises