Definition and Types of Floor Gymnastics – Floor gymnastics is exercise that is performed on the floor, usually using a mat as a base. The use of mats in floor exercises is of course to reduce injuries when doing floor exercises. This is done because floor exercises make movements that are directly in contact with the floor.
Floor gymnastics generally has movements such as rolling, jumping, spinning, resting on the hands or feet, resting on the back, holding on to balance the body, even just resting on the head. This floor exercise can be done anywhere. In general, floor gymnastic movements when carried out in official matches are usually in a 12×12 room.
Gymnastics comes from an English term that has the name ” gymnastic “. This means that gymnastics is carried out in a special room and performs movements, speed, harmony, and also body strength. This performance is needed because floor exercises require combinations of movements so that the mental and physical benefits can be felt.
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After this, it will be explained further what the expert’s opinion is about the meaning of floor gymnastics and also the types of floor gymnastics. Come on, friends, see the following review!
Definition of Floor Gymnastics According to Experts
In this case the experts also have opinions regarding the meaning of floor gymnastics. The following is the meaning of floor exercise according to experts.
According to Yusup Hidayat (2010), floor exercise is a physical exercise with systematic and planned movements to achieve certain goals.
According to Muhajir (2013), floor exercise is one of the groups in gymnastics. The movements in floor gymnastics are very diverse and are carried out in accordance with the terms, namely on the floor.
Muhajir (2010) also discussed floor gymnastics again, he said that floor gymnastics is a sport that produces movements in the form of rolling, bouncy, balance jumping, and also jumping. To be able to do floor exercises, you have to do a lot of practice.
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 movement exercises.
According to Budi Sutrisno (2010), floor gymnastics refers to integrated combined movements of each limb such as movement ability, balance, speed, strength, accuracy, agility, and body flexibility.
Types of Floor Gymnastics
Floor exercise has a variety of movements to do on the mat. As is well known, floor exercises prioritize a combination of movements in their performance. Here are various types of floor exercises.
1. Movement of the Candlestick ( Shoulder Stand )
Wax attitude or shoulder stand is one of the floor gymnastic movements to train body balance and calm. In the movement of the wax attitude, the legs to the waist will be straightened up while the head, arms and back are below. This candle attitude rests on the upper back and also the elbows that hold the hips so that they are perpendicular.
To do the wax attitude, here are a few steps.
- Lie down on the mat;
- Raise your legs until your hips are up slowly;
- Place your palms on your hips to support your body so that your feet can go 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. Then you can hold it as long as you want.
2. Headstand movement
This headstand floor exercise is quite challenging. This is because the head and palms are the foundation of the body so that the other members of the body can go straight up in balance. This headstand makes the body position upside down, right at the crown of the head and the palms are at the bottom, and the other limbs face up perpendicularly.
This headstand movement can make the flow of blood and oxygen flow smoothly to the brain, thus improving the working system of the brain’s nerves.
To do a headstand , you can follow the steps like this.
- Provide a mat near the wall, then you have to stand facing the wall at some distance;
- After that you can place your palms and head on the mat that is close to the wall;
- Then you have to open your shoulders a little wider so you can support your body more firmly;
- After you are sure that your position is strong, you can lift your back slowly up, then follow up to lift your legs one by one up. Use the wall as a guard for your body’s balance.
- When all of your limbs have been lifted and managed to do a headstand , you can hold it as long as you can. Do this repeatedly so that you can get better.
3. Handstand movement
This handstand movement is a little similar to the headstand movement and of course more difficult. What distinguishes this movement is the focus is only on the palms. Therefore, our arms and palms must be strong to support the body because our heads are also lifted, not being a pedestal anymore.
This movement has the same goal as the headstand and candle stance, namely, to circulate blood and oxygen to the upper body perfectly.
To be able to do a handstand , you can follow the steps below.
- Place 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 your right leg followed by your left leg up quickly so that it immediately rises;
- If both have been lifted, balance your body with the arms and palms that support the body. Use the wall as a balance for your body;
- Then hold the handstand for as long as you can. You can repeat it again if necessary.
4. Forward Roll ( Forward Roll )
The forward roll is one of the basic movements in floor gymnastics. This movement starts with movements from 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 of the body by touching the mat;
- Prepare by lifting your hips with your legs straightened. Then you can lower your head and kick your feet so that your body rolls forward;
- When rolling over, try to touch the back of the head first, followed by the back, waist, pelvis, and feet;
- After your feet touch the mat again in a squatting state, you can straighten your arms to maintain body balance.
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5. Roll Back ( Backward Roll )
This backward roll or backward roll is almost similar to a forward roll. But the pedestal is no longer on the hands and nape of the head. The focus on the backward roll is on the buttocks and pelvis.
This movement aims to train balance and flexibility of the body. As we know that rolling backwards is much more difficult than going forward.
So that you understand how to roll backwards, you can see the following steps.
- Position your body by squatting and turning your back to the mat, then also place your buttocks and pelvis as the main focus;
- After that, guard with your palms when you want to roll over to support your body weight;
- To roll over quickly raise your legs and thighs, don’t forget your thighs touch your chest so you can roll over easily and quickly;
- Use your hands to hold and reject the body so that it rolls back even more. Make sure both feet are still on the chest;
- After returning to the squat position, straighten your arms to balance your body.
6. Move Push Up
This push-up movement is the movement that we hear most often and even do. This push up movement relies on the palms and also the toes. In practice, this push-up only moves up and down the arms. Only the arms move, all the limbs are only in a straight position and the feet are the fulcrum.
This push-up motion has the goal of training the body’s muscle strength. The muscles that can be strengthened with this movement are the chest body muscles, tricep muscles, and also the shoulder muscles.
Here are the steps for doing push ups .
- Position your body facing the mat by resting on your feet and hands;
- Straighten your arms and open them shoulder-width apart. Keep your feet close together, and your back should also be straight;
- When starting a push up, bend your arms to form a 90 degree elbow. Keep body parts off the mat;
- Raise the body back to the starting position. Take a breath and you can do it repeatedly.
7. Movement of the Sky
This kayak movement can be considered quite difficult because the hands and feet are the body’s support in an upside down position. To do this kayak there are two options, namely from a standing position and also from a sleeping position. But usually for beginners it starts from the sleeping position. This position is also a safe position from injury.
Here are the steps for kayaking.
- Position your body sleeping on the mattress;
- Prepare your hands to touch the mat with your elbows raised and your palms to the right and left of your ears. Also prepare strong legs to help the 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 successfully lifted then the body position will be curved like the letter “n”. This indicates that you have succeeded. You can hold it as long as you can.
8. Plank Movement
This plank movement is similar to the starting position for push ups . But the difference is that the plank movement is just holding your body in the same position for as long as you can. Planks don’t need to move many parts of the body.
Plank aims to strengthen core muscles, improve posture, can even make the stomach become muscular or known as a six pack .
Even though the movement looks very easy and not as complicated as other floor exercises. However, not everyone can hold a plank for a long time. It takes a lot of energy to support the weight of the body using the arms and legs.
To find out how to plank the right way, here are the steps.
- Position your body facing the floor and on the mat;
- Place your hands on the mat at a 90 degree angle or right angles. Position your feet properly to help support your body;
- Lift your body up with your arms and legs. Make sure your body is in a straight position and there are no bent parts;
- If it’s already lifted, you can hold it as long as you can. If you are still a beginner, you can hold it for 10-20 seconds while breathing normally;
- If it’s still strong you can hold it longer. The longer it is, the better it is for muscle strength.
9. Motion Bridge ( Bridge)
The bridge or bridge movement can be said to be almost similar to the plank movement , but it is a little easier because the foundation is bigger, namely the head to the arms and legs. Where this movement makes our bodies form like a bridge. This movement is also included in the basic movements of yoga practice to increase body flexibility.
This movement makes the other limbs support the abdomen, waist, hips, and also the buttocks. This movement aims to strengthen the bones in the thighs, buttocks, and hip and lower back muscles.
Here’s how to do a bridge or bridge motion .
- Lay your body on the mat with your knees bent and your feet shoulder-width apart. Also position your arms so that they are straight at your sides;
- Apply pressure to your arms and also lift your hips and thighs up;
- After that, hold on to that position as long as you can;
- If it is successful, you can return to the starting position. Do it repeatedly so that it can be stronger and last longer to hold the body.
10. Bicycle Crunch Movement
As the name suggests, this movement is like pedaling a bicycle. However, this movement is carried out on the floor in a supine position. This movement is quite easy to do, but requires a lot of energy like pedaling a bicycle in general.
This movement aims to burn fat, especially fat in the stomach. With burning fat, your stomach can also be smaller and also muscular.
Here’s how to do bicycle crunches .
- Lie down on the mat in a supine position;
- Make your back the focus. Then hold your head with your hands and also raise your shoulders;
- Lift your leg and bend it to your chest to form a 45 degree angle;
- When you’re ready, you can pedal your feet like you’re pedaling a bicycle. When pedaling you can turn your body to the right and left;
- Do it repeatedly to burn more fat.
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Friend, that’s an explanation of the meaning and types of floor exercise. If you are interested in doing floor exercises, you can follow the movements above and pay attention to the steps.
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