Gymnastics is the oldest form of exercise, already developing in antiquity. By definition, gymnastics is movement exercise that ensures correct posture and a proportional figure. Gymnastics can be performed as amateurs - at home, as well as professionally, as sports, acrobatic or artistic gymnastics. Check what this popular form of exercise is, learn about its types and known gymnastic exercises that you can practice at home.

Gymnasticsis a type of physical exercise that each of us should perform.In gymnastic exerciseswe imitate basic human movement patterns and functions. We deal with this form of effort already in kindergarten during correction or during artistic or sports gymnastics classes.

We don't need to knowthe definition of gymnasticsto just start practicing - even at home!Gymnastic exercisesare easier than it sounds. Nowadays, in which a sedentary lifestyle prevails, we must especially remember about physical activity, because it brings relief to our body and he alth to the body.

Contents:

  1. What is gymnastics? Definition of gymnastics
  2. Types of gymnastics
  3. Gymnastic exercises
  4. Home gymnastics

What is gymnastics? Definition of gymnastics

Gymnasticstomovement exercisesaimed at shaping the correct posture and harmonious physical development of a person1. Gymnastics develops a person's locomotor and nervous system: his strength, coordination, flexibility, speed and endurance.

Currently, gymnastics is a sports discipline. It comes primarily from ancient Greece, but also developed among the Egyptians, Israelites, Persians, and the Chinese. During the competition, special physical circuits are performed using gymnastic equipment. Both women and men can take part in the competitions.

Types of gymnastics

  • Basic gymnastics- is intended mainly for children and adolescents. Its aim is to develop proper postures and movement patterns as well as to correct disproportions of the figure. Often times, adults are also practicing basic gymnastics in order to improve overall fitnessbody.
  • Sports gymnastics- consists in performing exercises with the use of devices. Sequences typically last from 30 to 90 seconds. In sports gymnastics competitions, women perform exercises in four disciplines: jump, asymmetric handrails, balance beam, free exercises, and men in six: free exercises, pommel horse, rings, jump, railing, bar.
  • Artistic gymnastics- perform dance-gymnastic-acrobatic routines with gymnastic equipment: ribbons, hoops, ball, skipping rope or clubs. During the competition, an alternative dance and acrobatic system can be presented, without the use of accessories. While practicing artistic gymnastics, classical dance (ballet) or so-called dance is also practiced. Characteristic dance (varieties of folk dances).
  • Acrobatic gymnastics (sports acrobatics)- is one of the most difficult types of gymnastics in terms of physical activity. It consists in performing exercises individually or in groups. For this purpose, among others, trampolines and jumping paths. The jumps demonstrated during the competition are most often: straight, crouching and stepping forward, as well as simple and complex front and back somersaults. Acrobatic exercises are one of the oldest forms of movement.
  • Corrective gymnastics- is part of physical education. It is characterized by special sets of physical exercises that perform therapeutic functions. They are to lead to full mobility and correct incorrect movement patterns and posture defects. During the correction, basic physical exercises are performed, such as vertical and horizontal scissors, a candle, a forward roll, but also stretching, such as a sternum or twine. The main emphasis is placed on eliminating spine defects in children and strengthening the core and deep muscles of the abdomen and back.

See also: Corrective exercises for protruding shoulder blades

  • Aesthetic gymnastics- resembles artistic gymnastics, but slightly different from it. Arrangements are made in groups of six to ten people. The obligatory elements of aesthetic gymnastics are jumps, jumps, dance steps, swings, lifting, waves, balance, pirouettes.
  • Therapeutic gymnastics (kinesiotherapy)- belongs to physiotherapy and is designed to heal with movement. Its task is to cure all diseases of the locomotor system and prepare the body for further rehabilitation. Therapeutic gymnastics consists of general kinesiotherapy (exercises for the parts of the body unaffected by the disease) and local (exercises for the affected areas).places).

Gymnastic exercises

Here are the most important and popular exercises from gymnastics.

  • Szpagat- it is a gymnastic figure consisting in performing a leg sitting. Twine can be done in two ways: when sitting down with one leg behind and the other in front, and when sitting down, with the legs spread evenly on the sides of the body.
  • Bridge- the bridge is made from a standing position by bending it backwards or from a lying position, pushing yourself from the ground with your hands and feet.
  • Rolling back- Rolling back starts with a squat position and placing both hands behind the shoulders. After rolling backwards, we finish the squatting exercise.
  • Forward roll- this exercise begins, just like a back roll, in a squat position, but is performed forward with the thighs pressed against the chest.

Check: How do I roll back and forth? Learning to swing step by step

  • Gwiazda- this is a side shift from a handstand with legs and hands off the ground. Requires a lot of strength and motor coordination.
  • Handstand- This exercise requires the ability to keep your balance. It consists in maintaining the entire body weight with the hands parallel and upright in the body.
  • Moving forward and backward- one of the most difficult gymnastic exercises that combines the sternum and handstand. You have to learn them well and then try to make the transition.

Home gymnastics

In order to perform gymnastic exercises, you do not need to immediately start doing sports or artistic gymnastics, which are a more difficult form of this physical activity. You can reach for the most basic physical exercises in the field of, for example, corrections.

Well-known trainer Marta Henning offers morning gymnastics, lasting only a dozen or so minutes, to wake up the body, warm up stagnant joints at night, balance blood pressure and prepare the body for further challenges of the day.

The training begins with a short warm-up, including exercises such as: walking, jogging in place, alternating elbows and knees while standing, jumping jacks, hips twirling.

Then we move on to the main part, where we do each exercise for 30 seconds. Our task is to perform: rompers with a squat, a walk with the palms forward with a bend, sprint in place, a squat with alternating legs to the side, crunches with alternate contact of elbows and knees, lifting the torso from lying down with straight arms, supportsfront on the elbows (plank). Then we move on to a two-minute stretching, rich in bends and bends, and breathing exercises.

Such a short and complete training for the body is a great start to the day!

Sources:

1. https://encyklopedia.pwn.pl/haslo/gimnastyka;3905524.html

Category:

ABC of exercises