Gymnastics is often thought of as a kids sport, it’s something that many of us did at some point during our childhood, then joined other popular sports such as swimming, tennis or netball throughout the later years for primary school and throughout high school. So why do parents enrol their children into gymnastics? It’s probably because they’ve heard of the physical and mental benefits. Improving bone density, muscular strength, flexibility, coordination, balance, mental state just to mention a few. All of this creates a great base for children but throughout adulthood and as we age we can never have enough of this, if anything we need more. While many adults haven’t done gymnastics for many years there are simple ways you can introduce gymnastics to your home workouts and still reap the benefits. Here are 5 simple gymnastics moves to incorporate into your training. No equipment required, you can even start doing these gymnastics exercises at home!
1. Joint prep: Wrist rocks and shoulder circles
Get your shoulders and wrists warm get moving through large circles, start slow gradually build up speed.
2 rounds: Wrist rocks 60sec, Shoulder circles 60sec.
2. Warm up: Tall bear crawls
Fingers spread, straight elbows, pushing tall through the shoulders get a slight rocking motion, side to side.
3 rounds Tall Bear crawl 10m or 60sec on the spot
3. Core: Tuck hollow
Pull belly button in towards your spine, raise shoulders off the floor and knees above hips. Think about pulling ribs towards hips.
Tuck hollow 3 x 20-30sec holds
4. Skill: Decline handstand
Start in the top of a push up position, belly button in take a big step up onto the wall. Maintaining a tight core walk in towards the wall to a point where you feel comfortable.
Decline handstand 3 x 10-30sec (start with 10 seconds, gradually add a couple of seconds each week)
5. Skill: Donkey kicks
Place hands on floor and with one foot forward, one foot back. Gently kick off floor, one leg travelling up towards the wall while the other leg lags in a split position. (ensure your hamstrings are adequately warmed up).
Don’t forget to work on your flexibility by finishing with some stretches!
If this has sparked a bit of curiosity in you, if you believe you would benefit from some gymnastics in your life, improve bone density, strength, flexibility, coordination, balance, mental state we challenge you to try these exercises. Add it onto your current exercise routine, after a run, yoga or training session.
About the author – Kathryn Dalecki (Co-owner of Dalecki Strength)
Dalecki Strength are a team of Gymnastic specialty coaches who have collectively a lifetimes experience in Artistic Gymnastics, CrossFit and Diving. Our true passion lies with helping people transform their bodies and minds by embarking on a gymnastics journey as an adult. We love helping people realise what their bodies are capable of, while building strength, flexibility and developing new skills.
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