Floor exercise is simple and useful for beginners

Floor exercise or gymnastics is a sport that has generally been introduced since elementary school. Primary and secondary schools and above include some of these gymnastic movements as examinations for sports subjects. By only needing a mattress and wall, you can do floor exercises. What are the benefits of floor exercise?

What is floor gymnastics?

Basically, floor exercise requires a lot of strength, balance, coordination, agility, and body awareness to perform various movements that are at risk of injury to avoid injury. Here are the gymnastic moves for beginners:

1. Push ups

This gymnastic movement requires upper body strength, such as the chest, shoulders and arms. Here's how to do it:

Position your body on the mat. Body or face facing the mat.
Place your palms on the mat with your hands straight. The distance between the right and left hands is parallel under the shoulders.
Position the tips of your toes against the mat. From the back to the toes of the feet the body position should be straight. Hold your abdominal muscles before starting the push up movement.
Then bend your elbows and lower your chest toward the mat. Keep your abs tight as you lower yourself onto the mat.
Lower your chest so that it is almost against the mat, before sticking it, push your elbows straight back away from the mat.
For beginners, do this movement in three sets, each 1 set of 5 reps.

2. The attitude of the candle on the wall

This is a pose in which you have your legs upside down while lifting your hips. Here's how to do it:

Position the body 2 to 3 inches from the plain wall without decoration
Lie on the mat and slowly raise your legs to lean against the wall
Hold the hips for 30 seconds.
Lower your legs, straighten your body and repeat the upward wax stance

3. Front roll

The front roll, aka somersaults, or koprol, is a fairly easy floor exercise movement. Prepare a fairly soft mattress and comfortable clothes. Here's how to do it:

Position your body squat at the end of the mat
Both palms open while placed beside the ears.
Slowly push your body forward
Bend your head inward, do not straighten your head, as this can cause neck injuries
Make yourself somersault forward slowly
When finished, stand straight with your arms straight to the sides, which is the stance you take as each exercise finishes.

What are the benefits of floor exercises?

1. Increase flexibility

Floor exercises are generally useful for increasing flexibility in your body. If the body is flexible and can easily move along with the exercise movements, the body is also far from the risk of injury.

Learning the exercises properly and practicing regularly makes your body more flexible and flexible, so you avoid the risk of injury, pain, or fatigue.

2. Prevent the risk of certain diseases

Floor exercise burns calories and keeps your heart and lungs healthy. Keeping your body healthy and in shape by exercising can help you reduce your risk of developing serious diseases such as asthma, cancer, obesity, heart disease. and diabetes.

Gymnastics also indirectly helps you adopt a healthy lifestyle. Because in order to get the maximum benefits of exercise, you must balance it with nutritious food intake regularly.

3. Strong and healthy bones

Gymnastics strengthens your core muscles to support your body's own weight. Weight training like this is good for maintaining bone health and strength. If you want to get the benefits of floor exercise for bone strength, you should start an early exercise routine.

In adolescence, a person's bone density is building to its maximum capacity. Building strong and healthy bones from a young age can help reduce your risk of developing osteoporosis later in life.

5. Helps increase muscle strength

Floor exercises involve almost all muscles of the body. Starting with your legs and arms when you do push-ups or sit-ups, your chest and spine when you do your forelimbs, and your core and thigh muscles when you hold a wax, shadow, or stance. handstand.

These various gymnastic movements also train the buttocks and calf muscles as long as you hold your body weight in one position for a long time.

4. Sufficient exercise needs every day

The American Heart Association recommends that children exercise or be physically active for 60 minutes per day. Whereas adults or those aged 18 years and over must exercise for 30 minutes a day, and as many as 5 days a week.

If you don't like sweating and prefer to spend time at home by yourself, a floor exercise routine can be a good alternative to keep up with your daily physical activity needs.

Benefits of floor exercises for children

Not only adults can get all of the above benefits, children too. Interestingly, there are several other benefits that children can get if they are diligent in participating in floor exercises at school. Anything?

Learn to socialize early

Generally, gymnastics is done in groups with peers. Taking regular exercise classes can give children the opportunity to communicate with people their own age, work in teams, and even practice how to talk to adults (gym coach).

According to the Gymnastics Academy of Boston, gymnastics also gives children the opportunity to learn about social skills such as listening, following directions, understanding the meaning of taking turns or taking turns, training to know when to be quiet or active, and learning to respect others. Kids can also have fun, meet new friends, and learn to be independent while doing floor exercises.

Children learn commitment and discipline

Gymnastic movements require high concentration and commitment to succeed. Not infrequently, in gymnastics lessons, children have to practice concentration and work hard to get the right movements.

The rules and code of conduct in gymnastics help children learn the importance of rules for safety, and teach respect to others.