Definition and Types of Floor Gymnastics – Floor gymnastics is exercise that is done on the floor, usually using a mat as a base. The use of mats in floor exercise is of course to reduce injuries when doing floor exercises. This is done because the floor exercise performs movements that are in direct contact with the floor.
Floor gymnastics generally have movements such as rolling, jumping, turning, resting on the hands or feet, resting on the back, holding on to balance the body, even resting on the head. The floor exercise can be done anywhere. Generally, floor gymnastics movements when carried out in official matches are usually in a 12×12 room.
Gymnastics comes from the English term which has the name ” gymnastic “. This means that gymnastics is carried out in a special room and performs the performance of movement, speed, harmony, and also body strength. This performance is needed because floor exercise requires combinations of movements so that mental and physical benefits can be felt.
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After this, it will be explained further how the expert opinion regarding the meaning of floor gymnastics and also the various types of floor gymnastics. Come on Grameds, see the following reviews!
Understanding Floor Gymnastics According to Experts
In this case the experts also have an opinion about the meaning of floor gymnastics. Here is the understanding of floor gymnastics according to experts.
According to Yusup Hidayat (2010), floor gymnastics is a physical exercise with systematic and planned movements to achieve certain goals.
According to Muhajir (2013), floor exercise is one of the clumps in gymnastics. Movements in floor gymnastics are very diverse and are carried out according to the term, namely on the floor.
According to Sayuti Sahara (2010), gymnastics or gymnastics is a system of exercises that aim to improve the physical development of the body through body movements.
According to Budi Sutrisno (2010), floor gymnastics refers to an integrated combination of movements of each body member such as the ability to move, balance, speed, strength, accuracy, agility, and also body flexibility.
Kinds of Floor Gymnastics
Floor exercises have a variety of movements to do on the mat. As is well known, floor exercise prioritizes a combination of movements in its performance. Here are the types of floor exercises.
Movement of the Candlestick ( Shoulder Stand )
The candle stance or shoulder stand is one of the floor exercises to train balance and body calm. In a wax movement, the legs to the waist will be straightened up while the head, arms, and back are down. This candle stance rests on the upper back and also the elbows that hold the hips straight.
To do the candle stance, here are a few steps.
Lie down on the mat;
Slowly lift your legs until your hips are up;
Place your palms on your hips to support your body so that your legs can stand straight up;
Try to keep your arms and upper back properly supporting your body so you don’t fall;
Straighten the posture of the legs to the hips.
This headstand floor exercise is quite challenging. This is because the head and palms are the foundation of the body so that the rest of the body can be perpendicular to the top in a balanced way. This headstand makes the body position upside down, right at the crown of the head and the palms are down, and the rest of the body is facing up perpendicularly.
This headstand movement can make blood and oxygen flow smoothly to the brain, thereby improving the working system of the brain’s nerves.
To do a headstand , you can follow the steps like this.
Provide a mattress near the wall, then you have to stand facing the wall with some distance;
After that you can put your palms and head on a mat that is close to the wall;
Then you have to open your shoulders a little wider so that you can support your body more strongly;
Once you are sure that you are in a firm position, you can slowly lift your back up, then catch up to lift your legs up one by one. Use the wall as a guard for your body’s balance.
When all of your limbs have been lifted and you have successfully performed a headstand , you can hold it as long as you can. Do this repeatedly to get better.
This handstand movement is a bit similar to the headstand movement and is certainly more difficult. What distinguishes this movement is that the focus is only on the palm of the hand. Therefore, our arms and palms must be strong to support the body because our heads are also lifted, not being a support anymore.
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This movement has the same purpose as the headstand and candle stance, namely, to circulate blood and oxygen to the upper body perfectly.
To be able to do the handstand movement , you can follow these steps.
Put the mat near the wall, then you can stand on it;
Bend your body down, then place your palms on the mat;
After that, lift the right leg followed by the left leg up quickly so that it goes straight up;
If both have been lifted, balance your body with your arms and palms supporting the body. Use the wall as a counterweight to your body;
Then hold the handstand as long as you can. You can repeat it again if necessary.
The forward roll is one of the basic movements in floor gymnastics. This movement starts from the movement of the nape, back, waist, and is followed by the pelvis. Basically this movement prioritizes the muscles of the hands and feet.
So that you can also practice the movement, you can follow these steps.
Position the body to squat on the mat;
Place your hands on the right and left sides of the body by touching the mat;
Prepare by lifting your hips with your legs extended. Then you can lower your head and kick your feet so that your body rolls forward;
When rolling over, make sure the nape of the head first touches the mat, then the back, waist, pelvis, and legs;
After your feet touch the mat again in a squatting state, you can straighten your arms to maintain body balance.
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Roll Back ( Backward Roll )
The backward roll motion is almost the same as the forward roll motion. But the focus is no longer on the hands and the nape of the head. The focus of the back roll is on the buttocks and pelvis.
This movement aims to train balance and body flexibility. As we know that rolling backwards is much more difficult than forwards.
So that you understand how to roll backwards, you can see the following steps.
Position the body by squatting and with your back to the mat, then place your buttocks and pelvis as the main support;
After that, keep watch with your palms when you want to roll over to support the body’s weight;
To roll it raise your legs and thighs quickly, don’t forget your thighs touch your chest so you can roll over easily and quickly;
Use your hands to hold and resist the body so that it rolls backwards even more. Make sure both feet are still on the chest;
After returning to the squat position, straighten your arms to balance your body.
This push up movement is the movement we hear most often and even do. This push-up movement rests on the palms of the hands and also the toes. In practice, this push up only performs an up and down motion of the arm. Only the arms move, all the limbs are only in a straight position and the legs are the support.
This push up motion has the aim of training the body’s muscle strength. The muscles that can be strengthened with this movement are the chest muscles, triceps muscles, and also the shoulder muscles.
Here are the steps for doing push ups .
Position the body facing the mat by resting on the feet and hands;
Straighten your arms and spread them shoulder width apart. Bring the legs together, and the back should also be straight;
When starting a push-up, bend your arms to form a 90-degree elbow. Keep body parts from touching the mat. Take a breath and you can do it again and again.
Kayang movement can be said to be quite difficult because the hands and feet become the foundation of the body in an inverted position. To do this kayak there are two options, namely from a standing position and also from a sleeping position. But usually for beginners starting from a sleeping position. This position is also a safe position from injury.
Here are the steps for kayaking.
The position of the body sleeping on the mat;
Prepare your hands to touch the mat with your elbows raised and your palms next to your right and left ears. Also prepare strong legs to help hands support the body;
Lift your body with your hands and feet touching the mat. Push your stomach and waist up to make it easier to lift. Push hard on the hands and feet;
If it is successfully lifted then the body position will be curved like the letter “n”. This indicates that you have succeeded. You can hold it in as long as you can.
This plank movement is similar to the starting position for push ups . But the difference is that the plank only holds the body in the same position for as long as you can. Planks do not need to move many body parts.
Plank aims to strengthen the core muscles, improve posture, and can even make the stomach become muscular or known as a sixpack .
Although the movements look very easy and not as complicated as other floor exercises. But not everyone can hold the plank movement for a long time. It takes a lot of energy to support the weight of the body using the arms and legs.