Your doctor will probably begin by asking you questions about your health history. They may ask if there are any major health problems in your family and whether you’ve had any past illnesses, injuries, or surgeries. They’ll also do a physical exam to get a sense of how fit and healthy you are. They may want to check your strength, flexibility, and posture. Let your doctor know about any medications or supplements you are taking.
Many gyms offer a variety of classes based on your age and experience level. If you’re not sure which class to sign up for, make an appointment to talk to one of the coaches or instructors and get their advice. Try to find a USA Gymnastics certified center with coaches who have professional memberships. [3] X Expert Source Tanya BerensonGymnastics Instructor Expert Interview. 22 May 2020.
Even if you’re not enrolled in school, you may be able to sign up for continuing education gymnastics classes at a local university or college.
Artistic gymnastics. This type of gymnastics focuses on doing short routines on equipment and on the floor. The typical routine includes doing vaults, using the rings, and performing different moves on the bars. Rhythmic gymnastics. This type of gymnastics is more performance-focused, and typically involves doing a routine to music while using equipment such as ropes, ribbons, and hula hoops. Acrobatic gymnastics. This is an energetic and showy form of gymnastics, involving tumbling, dance, and balance routines performed in groups or pairs.
Develop a routine that alternates between push and pull strength-building exercises. Push exercises include pushups, chest presses, lateral raises, and triceps extensions. Pull exercises include things like arm rows, biceps curls, and back extensions. [7] X Research source
To expand your range of motion, do static stretches (stretches that are held for about 30 seconds). Some examples include slow shoulder rotations, biceps stretches, lumbar extensions, and hamstring stretches. If you’re first starting out, go easy on your muscles by holding your stretches for only 10-30 seconds at a time. [10] X Expert Source Danny GordonCertified Personal Trainer Expert Interview. 18 October 2019. If you have tightness in some muscles, static stretches are always a good option to loosen them up. [11] X Expert Source Danny GordonCertified Personal Trainer Expert Interview. 18 October 2019. Dynamic stretches, which involve performing a movement rather than holding a position, can help warm up your muscles and increase your flexibility. [12] X Expert Source Danny GordonCertified Personal Trainer Expert Interview. 18 October 2019. Some popular dynamic stretches include lunges, kicks, and torso rotations. There are a lot of different dynamic stretches that you can do for each muscle group. [13] X Expert Source Danny GordonCertified Personal Trainer Expert Interview. 18 October 2019. Yoga is another great way to build both flexibility and strength.
The tops of your feet should be flat against the wall, with your toes pointed at the ceiling. As you get comfortable doing the handstand against the wall, try kicking up to a handstand from a lunge and doing it unsupported. If you are uncomfortable, have a spotter help you. A lot of people who practice handstands tend to raise their head. Instead, try to tuck your neck and head in and tighten your center core. [15] X Expert Source Tanya BerensonGymnastics Instructor Expert Interview. 22 May 2020.
You may need to swing your legs forward and back several times before you can enter a full cast. Swing your legs at the hips, keeping your legs, arms, and torso straight and your hips resting against the bar. When you’ve completed the cast, let your hips fall back against the bar and swing your legs forward again.
To work up to doing splits, do stretches that focus on building flexibility in your hamstrings and hips. Once you’ve mastered the splits, try doing split leaps, in which you enter a split position while jumping as high as you can off the ground. Splits are unique in a way where you can do them anywhere, whether you’re at home, at a park, or in the gym. [21] X Expert Source Tanya BerensonGymnastics Instructor Expert Interview. 22 May 2020.
It’s a good idea to perfect a basic cartwheel before you attempt a roundoff.
To stop the turn, twist your shoulder slightly in the opposite direction from the turn. Work your way up to doing a full turn by practicing a 90° turn until you get comfortable with it. Practice standing on 1 foot in the relevé position until you can hold the pose comfortably for at least 10 seconds.
For example, you might start with a few minutes of jump-rope, light jogging, and dynamic stretches (such as kicks, arm swings, and trunk twists).
If you’re practicing on equipment, make sure the mats underneath you are properly secured.
Don’t attempt to do advanced moves or stunts without the guidance of a coach.
Limiting the use of equipment to one person at a time Not wearing jewelry or other items that might get snagged on the equipment Practicing good jumping technique when using foam pits (e. g. , jumping only onto your feet, back, or bottom, and never diving headfirst or landing on your knees) Always training with a partner or coach
For example, you may need to wear grips or sports tape on your hands while doing exercises on the rings or bars. For some gymnastics stunts, such as vaults, it’s important to wear reinforced shoes to prevent damage to your toes when you land. When you’re learning difficult new moves where you could potentially fall, you may need to wear a spotting belt (a belt that hooks up to cables attached to the ceiling).
Lean proteins to help build and repair muscle Complex carbohydrates to provide energy Fruits and vegetables, which provide fiber and essential vitamins and minerals Healthy fats (like those found in fish, nuts, and plant oils) Plenty of water, as well as electrolyte-rich sports drinks during extended training sessions
Lean proteins to help build and repair muscle Complex carbohydrates to provide energy Fruits and vegetables, which provide fiber and essential vitamins and minerals Healthy fats (like those found in fish, nuts, and plant oils) Plenty of water, as well as electrolyte-rich sports drinks during extended training sessions
Kids ages 6-12 need 9-12 hours of sleep per night. If you’re a teen (aged 13-18), aim for 8-10 hours of sleep each night. Adults should get 7-9 hours of sleep every night.
If you get injured, ask your doctor to refer you to a physical therapist with experience working with gymnasts.
