Contents:
- Medical Video: 10 BEGINNER GYMNASTICS SKILLS YOU SHOULD MASTER
- 1. Single-Leg Deadlift
- How to do it:
- 2. Side plank
- How to do it:
- 3. Step-ups
- How to do it:
- 4. Plank while raising hands
- How to do it:
- 5. Bridge
- How to do it:
- 6. Shoulderstand
- How to do it:
- 7. McGill curl up
- How to do it:
Medical Video: 10 BEGINNER GYMNASTICS SKILLS YOU SHOULD MASTER
Everyone certainly wants the ideal body shape. For this reason, various attempts are made to get the desired form. Well, actually getting an ideal body is not as difficult as you might think. Here is a gymnastic movement for women that can tighten the muscles of the body.
1. Single-Leg Deadlift
Gymnastics movements for women are useful to tighten the buttocks and train all core muscles so they can prevent back pain.
How to do it:
Stand holding a pair of dumbbells and bend your body forward with one leg straight back (see picture above). Align your back with your feet raised behind. Hold a few moments then return to the starting position you stood.
Then bend your hips back forward and slowly lower your body until it is parallel to the position of the foot that is lifted back. During this bending position, train the buttocks to keep the body straight.
2. Side plank
This gymnastic movement is a secret weapon to tighten and shrink the circumference of the waist. This movement can work the inner abdominal muscles (obliques and transverse abdominus).
How to do it:
First, lie down on the left or right side. Then prop the body by hand. The position of the legs is straightened down to you. More details, see the picture above.
Hold this position for 30 seconds by lifting the hips to form a straight line from the ankle to the shoulder. Next, turn back to the other side and repeat this exercise.
3. Step-ups
This exercise moves to train the buttocks and the back of the thigh to make it tighter, so that the legs look slimmer, stronger, and don't feel heavy when lifted. Step-up can also tighten the front thigh muscles when you straighten your knees to go down to the bottom position.
How to do it:
Stand in front of a bench or one rung. Step your foot firmly like movement when you go up the stairs. Lift your right foot onto the bench then follow your left foot. Next lower your legs one by one downward starting from the right foot, followed by the left foot. Then repeat again by lifting your legs up and so on for a few minutes.
Keep balance as long as you go up and down. Don't lean too far or too far back.
4. Plank while raising hands
Plank by straightening your hands forward is very useful to improve your posture and core muscle strength. In addition, plank can also help shrink the stomach.
How to do it:
Initially, like plank in general, support the body with the elbow attached to the floor or mattress. Then lift the buttocks so that the legs from the tip to the shoulder form straight. Then straighten one hand forward, and the other hand still support the body. Hold the position for 10 seconds and then use the other hand.
5. Bridge
This gymnastic movement looks simple, but it is very effective for forming the buttocks. However, this movement can also form the abdominal muscles and the front and rear thigh muscles. Not to forget, this exercise is also good for maintaining the perfection of the spine.
How to do it:
First, lie down first on the mat or the floor. Then, bend your knees with your feet flat on the floor. Then lift your hips so that your body forms a straight line. Then return to the starting position, and again lift your hips again.
6. Shoulderstand
The shoulderstand movement tends to be easier and still full of benefits. This movement helps strengthen the muscles of the legs, buttocks, arms, and also the abdominal muscles.
How to do it:
Lie on your back and lift your legs and hips off the floor. Continue to lift your legs up to close to the head. Put your hands backing up like the picture above. Keep the foot position straight up. The position of the foot should be straight from the shirt to the ankle.
7. McGill curl up
This exercise can train the entire abdominal muscles, maintain the strength of the spine, while increasing the endurance of the muscles around the back so that back pain can be prevented.
How to do it:
Lie on your back on the floor with your right foot straight on the floor and your left knee bent with your foot pressed against the floor. Place your palms under the natural arch of your lower spine (see picture A).
Gently lift your head and shoulders off the floor without bending your lower back or spine. Hold the position of lifting the head and shoulders for 8 seconds (see picture B).
Inhale as long as you lift your head. Do this movement 4-5 times. Then replace the straight leg section and bend it alternately. To be more challenging, lift your elbows off the floor when you bend your head.
