Gymnastics – types, exercises, effects. What does gymnastics give?

Proven content

Gymnastics is the oldest form of exercise that has been developing since ancient times. According to the definition, the term gymnastics is defined as movement exercises that are supposed to provide us with the correct posture and the correct proportions of the figure. Importantly, it can be performed both professionally, as a sports field, and at home. Gymnastics is very popular, so it’s worth knowing the types of gymnastics and the most popular gymnastic exercises that can be done at home.

Gymnastics is the type of physical activity that each of us can do. It is a reflection of the patterns and motor functions of the human body. This makes gymnastic exercises simple and easy for anyone to do at home. Due to the sedentary lifestyle, it is worth introducing a few gymnastic exercises to improve our well-being and condition.

Gymnastics are movement exercises. Their basic task is to take care of the correct posture of our body and the proper development of the human body. Remember that thanks to gymnastics we develop both the locomotor system and the nervous system, i.e. strength, coordination, flexibility, speed and endurance of our body.

Also read: Pilates – how to exercise to achieve results? Pilates exercises for beginners

Gymnastics – types

There are several types of gymnastics.

1. Basic gymnastics – these are simple exercises for children and teenagers. Its purpose is to show and consolidate the right patterns of posture and movement. Basic gymnastics also helps to improve disproportions in the figures of young people. Develops general body fitness.
2. Sports gymnastics – this gymnastics consists of performing exercises with devices and sequences for 30 to 90 seconds. Women’s gymnastics competition consists of 3 disciplines: Jump, Asymmetric Handrails, Balance and Slow Exercises. However, men can be seen in a jump, free exercises, a horse with pommels, wheels, bars and a bar.
3. Artistic gymnastics – this gymnastics consists in performing arrangements with elements of dance, gymnastics and acrobatics. During artistic gymnastics shows, ribbons, hoops, balls, jump ropes or clubs are used.
4. Acrobatic gymnastics – it is a different kind of sports acrobatics. This type of gymnastics is one of the most difficult types of gymnastics and requires a lot of physical strength. These are individual or group exercises using trampolines and paths.
5. Corrective gymnastics – this gymnastics is an element of physical education. These are characteristic sets of physical exercises that also have therapeutic functions. The aim of corrective gymnastics is to achieve full mobility and correct posture or incorrect movement patterns.
6. Aesthetic gymnastics – although it resembles artistic gymnastics, it is governed by different rules. Its obligatory elements are dance steps, jumps, jumps, swings, waves, lifts and pirouettes.
7. Therapeutic gymnastics – this gymnastics is called kinesiotherapy. It is part of physiotherapy. The task of therapeutic gymnastics is to heal with movement. It is suitable for the treatment of diseases of the locomotor system and prepares the body for further rehabilitation.

Also read: Isometric exercises – rules, types, effects

Gymnastics – exercises

The most popular gymnastic exercises include:

1. twine – it consists in making a sitting sitting,
2. bridge – it is performed from a standing position by bending the torso back or lying down (then we push ourselves off the ground with our hands and feet),
3. backward flip / forward flip – performed forward or backward in a squat position,
4. star – sideways swing of the body from standing with feet and hands off the ground,
5. standing on hands – requires balance. This gymnastic exercise is about keeping your body weight on your hands only, keeping your body upright,
6. move back and forth – a gymnastic exercise combining the sternum and handstand. To do them well, you must first master these two elements of gymnastics.

important: Polish children gain weight the fastest in Europe. And they are escaping PE lessons

Gymnastics – at home

One of the greatest benefits of gymnastics is the fact that gymnastic exercises (the less complicated ones) can be easily performed in the comfort of your home.

According to coach Marta Henning, it is worth doing morning gymnastics, which lasts only a few minutes, and will sufficiently warm our joints, balance blood pressure and, equally important, prepare for the challenges of everyday life.

Training preceded by a short warm-up (including exercises such as jogging in place, spinning the hips or jumping jacks) consists of performing each exercise for 30 seconds.

The training involves performing: jumping jacks with a squat, sprint in place, a walk with the palms forward with a bend, a squat with alternating legs abduction to the side, lifting the torso from lying down with straightened arms, crunches with alternate contact of elbows and knees and frontal supports on the elbows (the so-called . board).

After doing the exercises, you should stretch for two minutes, keeping in mind the bends and bends while maintaining proper breathing.

Find out more: Gymnastics in a retirement home. How to exercise safely?

Gymnastics – effects

If we exercise every day, we will improve our well-being and our health will improve significantly. Gymnastics in the morning, immediately after waking up, stimulates the body and mind. When you exercise, endorphins are released into your body, which improve your mood.

Additionally, gymnastic exercises have another property of warming up the muscles, which makes them better prepared for further physical activities. It is also worth adding that gymnastics is a perfect idea for a warm-up, which will reduce the chance of an injury during training.

At the same time, gymnastics speeds up the metabolism, so it should be used by people who want a better figure and lose unnecessary kilograms.

See also: Exercises for the cervical spine – types of exercises and how to perform them

Gymnastics – sample stretching exercises

Before any gym exercise, it is very important to stretch well and properly to ensure high performance and prevent injuries. The key to good stretching is knowing your own body and focusing on stretching certain parts of your body as needed.

However, there are some basic stretching exercises that anyone can and should do before training. You can adjust the exercises described below and change their intensity depending on your flexibility.

Neck stretch – gently move your head from side to side in circular movements. Remember not to raise your arms and shoulders, which should be relaxed. This exercise can also be performed with the help of the hand. To do this, place your hand on your head. When making the movement, however, the hand should only gently help, not pull the head.

Shoulder and arm stretching – to stretch these parts of the body, we can place our hands on the door frame and gently lean forward. You can also put your hands on a surface, such as a large mat, and lower your arms to the floor. Another great method for stretching your arms is to reach your arms behind your back, which is clenching your hands behind your back on your outstretched arms, then bending over and letting your arms drop forward towards your head.

Torso stretching – this stretching can be performed by e.g. making a popular bridge. It is also worth stretching the sides of our body, either from a lying position, or from a standing position with your arms above your head, leaning to one side and then to the other.

Lower Back Stretch – Start stretching while standing, and then slowly lean forward to touch the toes with your hands. It is important that we do it as slowly as possible, it will help us warm up better. Another important element of this exercise is maintaining the correct position, the legs must be straight and we should not bend them at the knees. Some people are able to do this exercise without much trouble and reach for their toes with ease, others not. However, it is not worth getting discouraged when we are in the latter group, because doing this stretching slowly and accurately will allow us to avoid injury and achieve our goal in time.

Lower body stretching:

Calves – In various gymnastic exercises, these parts of the body are often heavily used, so it is extremely important that they are in the best condition possible. To stretch the calves well, you can, for example, stand on a small platform and lower the heel below this platform. For this, for example, a mat or stairs are great, where we can grab a handrail to maintain a better balance.

Quadriceps and tendons – For all muscles, it is important to maintain an equal ratio of strength to flexibility, and leg muscles are no exception. It is recommended to stretch the quadriceps while standing, grabbing your ankles with your hands, and stretching the tendons by leaning forward and reaching to the toes of the leg, which is straight but leaning forward on the heel with the whole body resting on the other straightened heel at this time. leg. We perform these stretches alternately for each leg.

Lunges When it comes to lunges, it is important to work in all directions: sideways and forward. This will stretch your legs, hip flexors, and inner thighs. To do this exercise, stand up straight and make a large side lunge, then lower your hips keeping your back perpendicular to the ground. The weight of the body should then be on the entire foot. Then we bounce off the ground to return to the starting position, lifting the torso. We lunge both sides and forward on the same principle.

Find more exercise inspiration here: Exercises – 6 exercises for each day

Health Benefits of Gymnastics

Practicing gymnastics brings a number of advantages for our body and not only:

Flexibility – is a fundamental factor in gymnastics. Increasing flexibility can also be an effective aid in reducing injury by preparing the limbs for the full range of motion;

Disease prevention – Gymnastic exercise can help us maintain a healthy body, which is key to preventing many diseases such as asthma, cancer, obesity, heart disease and diabetes. Involvement in gymnastics helps to maintain a healthy lifestyle (regular physical activity along with adherence to a balanced diet);

Strong and healthy bones – participation in gymnastic exercises can lead to the development of strong, healthy bones, which is especially important at an early age. As we age, we inevitably experience bone loss. Building strong, healthy bones early in life can help reduce the risk of developing osteoporosis later in life;

Increased self-esteem – A study by researchers at Robert Wood Johnson Medical School found that children who participate in physical activity such as gymnastics are likely to have better self-esteem and be more effective;

Daily exercise needs – The American Heart Association recommends that children participate in 60-minute physical activities a day. People aged 18 and over should exercise 30 minutes a day at least five days a week;

Increased cognitive functioning – participation in gymnastics not only provides physical benefits; has a positive effect on the improvement of concentration and focus – important aspects of everyone’s life. Gymnastics enables children to think independently, stimulate their imagination and solve problems safely;

Increased coordination – gymnasts do not react in the same way to sudden imbalances as non-gymnasts. With increased coordination outside of sport, people become better equipped so that they can avoid dangerous situations, identify them quickly and naturally correct their body balance while performing basic activities such as walking, standing or jumping etc;

Development of strength – thanks to gymnastics the best players in the world are “born”. Gymnastics uses almost exclusively bodyweight exercises to build the upper and lower muscles, the lower body;

Discipline – gymnastics evokes a sense of discipline. Each practitioner must be disciplined to make corrections when the trainer asks for them, and also perform the exercise while the trainer deals with other participants in the activity;

Social skills – at any age, gymnastics is an opportunity to develop social skills. Younger children learn to stand in line, look, listen, remain silent when others talk, work and think for themselves, and respect others. Older children learn to set a good example for others who care for them and become role models for the younger ones.

we recommend: Exercises for the spine – TOP 5 exercises for a healthy spine

Gymnastics – interesting facts

· Gymnastics was widely known already in antiquity (they were known and used by the Chinese, Egyptians, Persians, and Israelites, among others;

In former Rome and Greece, there were special public institutions called gymnasiums (Greece) and thermal baths (Rome), which were intended for daily general development exercise. Interestingly, in Greece, people practiced naked (Greek gymnastike comes from gymnós, meaning “naked, naked”);

· In southern Europe, on the other hand, emphasis was placed on the comprehensive development of a person in accordance with the principle: “A healthy mind in a healthy body”.

Content from the site medTvoiLokony they are intended to improve, not replace, the contact between the Website User and his doctor. The website is intended for informational and educational purposes only. Before following the specialist knowledge, in particular medical advice, contained on our Website, you must consult a doctor. The Administrator does not bear any consequences resulting from the use of information contained on the Website.