Young girls and adult women with bated breath follow the performances of our national team gymnasts. Incredibly complex productions, masterful mastery of the subject, amazing plastic and gracefulness of the artists cause delighted sighs. Many regret that they once abandoned classes in rhythmic gymnastics, and someone did not have the opportunity to try themselves in this sport. Today, adult amateurs can enroll in the sports section of their city and experience all the delights of the training process.
Pros and cons
As a rule, amateurs scare beginners with diseases of the knees and ankles. Stretching on the longitudinal and transverse twine is called a dangerous occupation, and setting on the bridge is called an exercise harmful to the back. Someone even recalls observing a strict diet on which professional athletes sit. In amateur sports there really is a risk of getting a sprain or dislocation if you perform any of these exercises without warming up or ignore the recommendations of the coach. Moreover, in schools of rhythmic gymnastics for adults, an adapted program is proposed that is not designed to study traumatic elements.
Pain in the muscles and ligaments will accompany the novice athlete for one to two months. This is considered normal, as the body must adapt to an unusual load. In general, classes in rhythmic gymnastics strengthen the muscle corset, improve posture, develop a sense of rhythm, improve mood and well-being. As for a strict diet, it should be recognized that the less weight, the easier it is to exercise. However, intense aerobic exercise alone triggers the fat burning mechanism. A serious limitation or prohibition on training can be diseases of the musculoskeletal system or cardiovascular system. If you have health problems, you should first consult with your doctor, and then come to the gym.
How are the workouts
Training gymnasts begin with an intense warm-up, which includes running, jumping rope, inclines and waves. The second part of the training is devoted to physical fitness and stretching exercises. Gymnasts perform exercises on the abs, pump their backs, pull semi-transverse twine and sit in the so-called frog. Thus, athletes prepare the body for bridges and twines. They stand on the bridge after working out all the muscles of the back, and beginners are allowed to stand on the bridge from the floor. The splits are stretched after one and a half or two hours of warm-up. At the same time, the trainer does not seek to put an adult girl on the splits during the first classes, as this can seriously harm her health.
The third part of the lesson is devoted to subject preparation. Artists learn to handle ribbon, hoop, ball and maces. It is proposed to master the rope only to the youngest adult lovers who are not yet 16 years old. It is believed that the older the gymnast, the more risky it is to perform a series of jumps. However, this does not prevent age-old athletes from learning combinations with a skipping rope without jumping. Training is based on the principle from simple to complex. The trainer offers to study the basic movements, and then the gymnast proceeds to master more complex elements. These are risks when a gymnast performs a throw of an object and performs under it at least two rotational movements. And mastery, when an athlete interacts with an object without visual control (during somersaults, rolls or rotations).
Amateur adults do not always have free time for training. Workdays, business trips, vacations and household chores often push classes to the background. Do not lower the form to zero will allow independent training. To begin with, the athlete should warm up well. For warming up, running on the spot, waves, inclines, jumping rope is suitable. Only after this you can start gymnastic exercises. You should start with scrolls with a skipping rope: the rope is folded three or four times (so that it can be scrolled) and take it at both ends. You should stand upright, heels together, socks apart. The rope is lifted up, raised to half-fingers, cranked the arms in the shoulder joint and lowered it behind the back. Similarly, the rope is returned to its original position. This exercise develops the flexibility of the shoulder joints.
Then you should pay attention to the feet, because beautiful feet are the hallmark of any gymnast. To perform this exercise, you need to sit on the floor, put your hands in line with the body, bend your leg at the knee and sit on a lift (for this you need to bend your toes inward). So you need to sit for 15 seconds on the right and left leg alternately. If your feet are well stretched, you can perform this exercise with both legs. After this, the so-called fold is performed: they sit on the floor, stretch their legs in front of themselves. Socks are tight. The back is straight, arms above the head. The inclinations are performed with a straight back, the knees do not bend. After 8 accounts, the lowest position is recorded. After half a minute, a second approach should be taken. Exercise allows you to warm up the hamstrings and tendons.
After tilting and pumping back muscles, you can begin to perform the bridge. The exercise is performed as standard: emphasis on the feet and hands, the body rises to the maximum deflection (there should be a slight discomfort). In this position, you must stand for at least 10 seconds and try to approach your head with your feet. Gradually, the time interval should be increased. At the final stage, stretching is performed: longitudinal and transverse splits. When performing longitudinal twine, two shoulders and femurs form a rectangle. No body turns are allowed. The heel of the hind leg looks at the ceiling. Cross twine should be pulled against the wall or any other support, since the main mistake of beginners is: legs that have gone back. The hips and legs should be in one line. You can rely on your hands, but the pelvis should not go forward. Initially, the stretching time does not exceed 15-20 s. Gradually, you need to bring the duration of this exercise to two minutes. If time and environment permit, you can work with the subject.
Even if only the basic elements are studied, the trainer will definitely pay attention to obvious improvements and offer to master a couple more interesting movements.
Class for classes
The gymnast should feel comfortable in a training form. Swimsuit, jumpsuit, shorts and a tank top should sit like a glove. It is allowed to come to classes in capri and leggings. Clothing should sit like a second skin, but not restrain movement. Black is preferable: so the trainer will quickly pay attention to the shortcomings in the elements being performed and help to fix them. Since training lasts for several hours, it is worth giving preference to natural materials.
For training, gymnasts clean their hair in a reel with or without a roller, fix the hair with invisible hair and hide it under a net. The bangs are removed back and secured with hairpins. This is done so that the hair does not stick to the sweating body and does not distract from classes. Gulka can be decorated with bright rubber bands or shiny hairpins. Before starting a workout, all jewelry should be removed. A cross, bracelet or chain is unlikely to cause injury, but they can easily be cut off when doing exercises.
Adult rhythmic gymnastics is actively developing: new studios and sections open, competitions among adult amateurs are held, and demonstrations are held. Beginners come every year. Someone wants to restore their previous form, and someone wants to get new skills. The Princess of Sports is open to everyone, but only the most patient can truly discover a whole world of amazing emotions, in which hard work is intertwined with a dream, and angelic patience with a crazy desire to achieve their goals.
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