Practicing Gymnastic Skills at Home

Gymnastics is a very demanding sport. The grace and fluidity in motion of gymnasts at the

Olympic Games is a result of years of practice and dedication. Usually, gymnastic training starts

at a tender age. If your child shows an interest in becoming a gymnast or is already beginning a

journey into the sport, it is ideal that you provide your child with extra opportunities to practice

their gymnastic skills at home. This way, your child can develop the self-confidence needed to

learn the necessary skills. Here are a few ways on how to do gymnastics at home without

equipment.

Ensure a Safe Environment

The foundation of a good gymnast is mastery of the basic moves characterized by a lot tumbling

and turning from the floor and through the air. To minimize injuries and encourage your child

to gain self-confidence in executing the moves, make sure that the practice area is wide enough

to allow for comfortable movement.

You can prepare a practice area indoors or out in your garden. Clear out any harmful objects

that might get in the way and cushion the floor with a 4-5 panel gymnastics mat. A good

alternative to use are rubber play tiles that can also cover the designated practice area. Having

a clutter-free wall within the practice area is ideal when practicing cartwheels and headstands

since this ensures that nothing will be accidentally knocked down during practice.

Warm Up and Stretch

Cat StretchingMake your child wear proper training clothes like a leotard or exercise apparel that fit just right:

it must be neither too loose nor too form-fitting so that they do not get in the way of the

desired range of motion. Before you let your child practice, watch gymnastics tutorials

together to refresh your child’s recollection of the proper moves. This way, you can be aware of

how to spot and help your child through the moves. Let your beginner gymnast go through the

proper warm up and stretching routines taught at the gym to prepare their body and minimize

injuries.

Basic Gymnastic Moves to Master

Some of the foundation moves that all gymnasts should master are the forward roll, the

backward roll, the bridge, and the cartwheel. Listed below are simplified step-by- step

gymnastics tutorials for beginners on these basic moves.

The Forward Roll

Let your child do some proper warm up and stretching exercises before doing the forward roll.

Face the mat with feet firmly on the floor hips-distance- width apart. Then, let your child bend

over from the hips to place palms flat on the floor, shoulder-width distance with fingers spread

out. Tuck the chin in to look at the belly button. Then slowly bend elbows, tuck, and move the

shoulders closer towards the mat. Push legs over and across to land on feet and push up to

stand. Pull arms up to a V-formation.

If your child looks a little bit scared to roll over, help your child gain confidence by rolling

backwards, forwards, and side to side like a ball. You can also build your child’s confidence to

do the move by creating a wedge of cushions where they can do the forward roll from.

The Backward Roll

Reversing motions of the forward roll, the backward roll starts off with your beginner gymnast

facing backwards to the mat. From standing, make your child reach and stretch out both arms

up and tall. Then move towards a sitting position until the bottom touches the mat.

With a rounded spine and knees tucked in, start to lean the body back. Continue the motion of

rolling back by pushing both legs off the floor and over. Elbows bend simultaneously with hands

positioned just under the shoulders for the palms to touch the floor. Ride through the

momentum of the movement to kneel and stand.

When rolling, be aware that your child should keep knees close to chest to keep a tight ball

formation. Watch your child push off and stand with arms up in a v-formation to finish the roll.

The Bridge

To do the bridge, lie flat on your back. Let your child position their arms close to their ears with

palms flat and pointing towards the feet. Then move the feet close to the hips. Push the body

up.

Straighten the legs and arms to arch in one fluid motion. Adjust and keep legs close together

with arms shoulder width apart. Head looks at the opposite direction but is kept in between

the arms. Push down slowly to release the position.

When in the bridge position, make sure that your child is looking back out and not towards the

chest or stomach to make sure the head is in the proper position. Never encourage practicing

the bridge on a mattress because it does not give the right support.

The Cartwheel

When doing the cartwheel, encourage your child to do the proper warm up and stretching

exercises first. Some of the preparatory exercises are planks, donkey-kicks with leg scissors in

the air, see-saws from lunge positions, lunges, splits, and wrist stretches.

It is best to practice with a 4-5 cushion gymnastics mat. The sections can guide your beginner

gymnast on where to land their arms and feet. Imitating a wheel, the “spokes” that turn in

sequence are: leg – arm – arm – leg. To start the cartwheel, begin in a lunge position with the

strong foot forward. Then tilt forward and land with the same side palm on the floor followed

quickly by the other palm. Kick over with the back foot quickly followed by the opposite foot.

Finish off standing with arms stretched high in a v-position.

Spot that your child’s palms on the floor do not face outward. Practicing against a wall helps to

make sure the body is straight.

Journey through Gymnastics with Your Child Together

Although gymnastics as a sport is very rigid, all the required movements and skills can be

mastered with the proper guidance and practice. It is highly recommended that you enroll your

child in a gymnastics class before you let your child practice at home.

If you decide to let your child do gymnastics at home, watch tutorials videos online and explore

various gymnastics websites that are easily accessible. However, spotting and mentoring from a

professionally certified coach giving on-site tutorial gymnastics guarantees that your child

learns the proper form and builds the appropriate levels of strength and agility necessary to

succeed in the sport.

Guy Handstand At Beach

How to Accomplish the Perfect Handstand

Balance and strength are the two most important keys on how to accomplish the perfect handstand. This is very apparent especially in gymnastics, dance, and cheer leading..

Handstand is also evident in yoga. It demands a lot of time and patience just to achieve that perfect handstand.

What Is The Handstand?

FItness Lady HandstandThe Handstand is the act of lifting the body to form an inverted vertical position. It uses the hands through arms’ strength and perfect balance. The basic handstand involves fully extended straight arms with shoulder-width distance while the legs are fully lengthened way up.

Sports enthusiasts believe that there are several handstand benefits which include muscle toning. This is mainly intended for the core and arms sections. It also affects balancing, proper posture and even relaxation (doing the yoga handstand).

Meanwhile, doing a handstand is not that easy to accomplish. It takes a lot of practice to achieve the proper basic handstand.

 

How Doing Handstands Factor With Gymnastics

Among all the related sports, gymnastics have the most visible manifestations of handstands. The following are some of the benefits that one can get from handstand gymnastics:

  • Strength, Balance, and Spatial Awareness

According to USA Gym Organization, practicing handstands also helps the athletes in developing strength, balance, and spatial awareness. Aside from that, a proper handstand is a constant progression needed for the gymnast’s skill enhancement and discipline.

  • Upper Body Strength

This helps in the development of upper body strength among gymnasts. Since handstand involves supporting the body weight in an inverted position through balance, the upper body has to be stable and reliable.

  • Flexibility

The Gymnastics Revolution revealed that handstands could help the gymnast develop one’s flexibility more. They claimed that the position significantly affects the flexibility of the athlete. If the athlete has better flexibility than the usual, this requires lesser strength in the press handstand.

  • Strengthening and Controlling of the Core

The handstand does not only strengthen the arms and shoulders, but it also strengthens the core and keeps it controlled. As the gymnasts lift their weight from a handstand position, they should be able to monitor their core section. In this way, one can maintain a stable, balanced position.  

Muscles Involved in The Handstand

Drawing Side Arm FlexingAll the muscles in the body are involved when doing and practicing handstanding. The following areas are most developed through doing a handstand:

  • Shoulders
  • Arms
  • Neck
  • Back
  • Fingers
  • Core

All of these muscles are involved in a handstand as you keep your balance. Aside from the fact that these muscles get well-toned in a handstand, here are some other benefits of doing and practicing it:

  • Helps you increase your balance

Aside from being physically healthy, you need to have a real balancing skill to hold and sustain yourself while doing the handstand. You can develop your balancing ability by making small adjustments while holding yourself up. This is to avoid from falling.

For beginners, one can practice handstand against a wall to prevent from being off-balance. As you progress, you can learn to balance slowly without depending on the wall.

  • Helps proper breathing and blood circulation

A handstand can help increase circulation towards the upper body and ease pressure from the feet and legs. The posture also strengthens and stretches the diaphragm, enabling proper blood flow to the lungs. This also helps in developing proper breathing technique  as one has to focus on his/her breathe while centered in the handstand.

  • Happier self

The nature of handstand can assist in boosting one’s mood since the blood flow towards the brain can increase energy. It also has a relaxing effect. This is beneficial for people who are under stress.

The focus and concentration that one gives while doing handstand can help him/her forget the pressure and anxiety around him/her. According to some experts, handstand can contribute to relieving anxiety, panic attacks, and depression.

Basic Steps in Doing a Handstand

It is not easy to accomplish a perfect handstand form. It requires practice, dedication, patience, and time to achieve the perfect handstand. The following are the basic steps in doing a handstand:

  1. Establish a strong foundation.

To practice a perfect handstand, you need to develop first a good foundation which starts by the hollow position hold. You can do this by lying straight on your back with your arms outstretch over the head and your legs fully extended. While lying, press your lower back onto the ground then slightly lift your legs up from the floor with your toes pointing out.

After which, raise your arms and head to form a straight line with your spine. For as long as you can, hold this position. Practice this position until your holding strength also increases.

  1. Practice the high plank.

After you have established a foundation, you have to practice the elevated plank. In this way, you can strengthen your arms and shoulders as well as your core. In this position, you are starting to develop your balance and flexibility.

In the elevated plank, you have to begin in a push-up position while your feet are against a wall. Slowly, walk your feet up to the wall until you have lifted your lower body off from the floor. Hold this position for a while making sure that your back is straight.

This is the wall stand. In this way, you are getting familiar with the upside down position.

  1. Try to practice without the wall.

As you are already familiar with the position, you can start practicing without the wall. Aside from kicking your feet towards the wall, you can curl up your spine in a position wherein you are trying to bring your knees towards your chest.

From here, you can start lifting your lower body up with your hands pressed on the ground and your arms slowly stretching out, lifting your body up. Hold this position until you can find your balance and focus on your breathing.

From here, you can start lifting your lower body up with your hands pressed on the ground and your arms slowly stretching out, lifting your body up. Hold this position until you can find your balance and focus on your breathing.

Meanwhile, you need not be a gymnast or an athlete to do a headstand. You can do this from the comfort of your home with the guidance of experts. Through regular practice, focus and dedication, you can execute eventually the proper ways on how to accomplish the perfect handstand.

DIY Gymnastics Bar

How to Not Crack the Bank and Make a Homemade Gymnastics Bar

Gymnastics is a sport that doesn’t seem to get enough credit, at least not until the Olympics roll around every 4 years. In order to stay in shape, or even just practice beginner moves, you’ll need a gymnastics bar for yourself. Some people rent out entire gyms with the proper equipment, and others go above and beyond that; building their own gymnastics bar. This article is going to cover how you can make you very own DIY gymnastics bar, in the safest manner possible. Mind you, I’m not a professional; so take my suggestions with a grain of salt!

If you’re the parent of a little gymnast, you know how hard it can be to keep up with their passion and enthusiasm. In order to keep them growing in both potential and strength, it helps to have a homemade gymnastics bar. When you’re looking up information on how to make a gymnastics bar, be sure that you’re capable of using power tools and other kinds of equipment. If you aren’t, odds are this is going to be a relatively frustrating experience and it might be better to get a put together one instead. You owe it to your children to at least try and make it happen!

The Cost

Empty pockets
The cost is important, and needs to be laid out on the line beforehand. A lot of gymnastics practice bars that you can find on the market these days are either cheap in quality, or come off as being too expensive – it seems like there’s no affordable (yet quality) option to purchase out there. That’s why I feel like making one yourself is the best possible outcome, because you not only control the budget, but the manufacturing process as well. A homemade gymnastics bar is just as good, if not better, than one you purchase anyways. There’s no point in wasting $300+ dollars on buying one when you can just make it with your own two hands.

When looking at the cost of materials used in the construction process, it falls to about $50. It’s much cheaper than if you were to buy a bar, and these DIY gymnastics bar setups have the tendency to outlast your little gymnasts (in terms of longevity – build it with the right wood and it’ll never break!). The costs apply to an abundance of different materials, like 2x4s and wood screws. The process of actually putting together the gymnastics bar is a little more technical than most would like. The materials you’ll need are:

Washers (steel)

Wood Glue

2 x Threaded Pipes (4-inch)

4 x 3/4-inch Bushings

1 x 4ft bar (material of choice)

3 x 8ft 2x4s (material of choice)

1 x 10ft 2×4 (material of choice)

2 x 12ft 2x4s (material of choice)

You’ll also need a few different tools, like a Saw and screwdriver (or cordless drill to make it easier). A wrench is necessary, and hole saws can make it much easier also.

Putting it Together

Cutting the Legs

Cut each of the two 12ft 2x4s into two pieces, which will give you the base board. Grab two of the 6ft pieces left over and screw them together (face to face), by using 2.5” wooden screws and some wood glue. This creates a double 2×4 (or a 4×4), repeat this process with the other two pieces and you’ve got the perfect bar legs!

The Feet

Take the 10ft 2×4 piece that you’ve got and divide it into 5 individual cuts. This is going to make up the bottom of your homemade gymnastic bar projects legs/feet. You’ll want to locate the longest 8ft board you have, as most will vary when it comes to length, and use it to make your crossboards; set this piece aside for later.

Braces (Legs)

The other two 8ft 2×4 boards that you’ve got need to be cut into 3ft pieces; take the ends down (miter them) to a 45-degree angle and use them as the leg braces. You’ll have a total of 4 leg braces to use, and 2 extra scrap pieces left over.

Putting It All Together

This is the toughest part, as most people have difficulty with not only cutting, but assembly as well. We’ll go step by step, making it easier to follow:

Attach the 5ft boards to the 6ft boards by using 3” screws (through the bottom) – do this for both legs

Attach the mitred 3ft leg brace to either side and repeat it for the alternate side (using 3” screw)

The bar can be placed through the holes on each side if it’s made from wood, using screws for attachment

Metal bars would call for a coupler to be threaded through on each side, as well as washer

The last step includes taking the two crossbars and attaching them for additional security; take the 2×4 board and measure the width between the homemade gymnastic bar projects two legs. Cut to size.

Attach one of these pieces between the two front-facing sides, with one piece going on the back (use 3” inch screws)

 

There you have it! How to make your very own DIY gymnastic bar for a fraction of the cost you can buy at the store. Hopefully this guide was enough to help you make your own homemade gymnastics bar and I wish you all the best in your future DIY projects/fitness health.

 

Girl gymnast Holding Onto Bar

The Buyer’s Guide to Gymnastics Bars

If you’re interested in purchasing gymnastic bars for either the home or the gym, you should know that learning about the features of these forms of exercise equipment will help you to move forward to a smarter buy. Today, we’d like to assist you by offering you lots of practical information about finding the right gymnastics bar for your preferences and budget. Since there are plenty of manufacturers to choose from you will not be short of choices…

Which Gymnastics Bar is Right for You?

Frogs Stretching

You’ll need to find a gymnastics bar which is right for the type of gymnastics that you perform. Under the category of artistic gymnastics, there are a range of sub-types, such as high bar, parallel bars, pommel horse and vault. If you perform high bar gymnastics, you’ll need a high bar gymnastics bar. If you perform parallel bar routines, you’ll need to buy gymnastic bars which are parallel bars and etc.

Some gymnasts also use trampolines or do floor routines. They don’t need gymnastics bars in order to do these forms of gymnastics. However, they do need trampolines and mats. Trampolines should be extremely safe designs which are approved by product safety governing bodies. They should be used only as directed and young people should always be supervised while they are using them.

Pin cushion

Mats should have a good degree of padding and be safety-approved. It’s best to buy mats which are made especially in order to protect gymnasts. These mats are usually placed under bars and in front of bars. You’ll need enough mats to protect gymnasts after they jump forward from the bars.

Whatever style of bar you choose, you’ll need to consider safety. It’s very important to find a bar which is safe. This means seeking out a design from a trusted manufacturer with a strong and positive reputation. You might want to check out our review about a good gymnastics bar for home use.

You’ll find that most gymnastics bars and related equipment, such as floor mats with padding, are manufactured according to the standards of governing bodies. These safety standards are quite high and this is a good thing. However, before you buy, you should always look and see if a product is approved as safe. Usually, this type of information is included in the product description of a bar or a piece of related equipment.

Equipment Options to Consider

A lot of different gymnastics bars are available. For example, it’s possible to buy junior training bars with horizontal bars (You can find a full review about gymnastics bars for kids here), as well as horizontal training bars which come with mats. Some horizontal bars are considered to be “heavy-duty” i.e. extremely sturdy and durable, while others aren’t. Some styles are expandable and others aren’t.

Parallel Bars, which lie close to the ground, are also practical choices for training. These may also be known as floor training bars and they allow gymnasts to practice without needing full sets of bars. Floor training bars are very portable, so moving them from place to place will be really easy.

Uneven bars are also available. They allow gymnasts to perform artistic gymnastic moves and they are utilized only by gymnasts who are female.

Now that we’ve covered this topic in some depth, let’s talk about how to utilize gymnastics bars safely.

How to Use Gymnastics Bars Safely

Bars are made to be durable and safe. However, these training bars must be used carefully. Gymnastics experts feel that juniors who use these bars at home need to be very aware of safety. In their opinion, there is a limited amount of bar skills which are right for performing at home, via junior training bars.
It’s important to buy a sufficient number of mats to cover the area under and around junior training bars or other types of bars. The stronger a bar is, the better, so look for quality, as solid construction is very important. If you want ultimate stability, we recommend buying an extension kit for a gymnastics bar, if one is offered.

 

As well, if you’re planning on buying bars or a bar for a younger gymnast, you’ll need to discuss safety with that person. Also, if your child has a gymnastics teacher, we recommend chatting to that teacher about safety guidelines for home gymnastics equipment usage. A gymnastics teacher will be able to recommend safe moves and tell your child which moves aren’t right for doing at home, with gymnastics bars.

Also, make sure that the bar is checked regularly and maintained as the Owner’s Manual stipulates. Whether an adult or youth is using a bar, the bar must be in great condition. It’s generally pretty simple to maintain this type of equipment. However, your approach to maintenance should be very organized. You’ll need to keep tabs on the safety of the equipment by doing regular inspections.

How to Properly Take Care of Your Gymnastics Bar


Maintenance guidelines which are found in the Owner’s Manual will help you to care for your new gymnastics equipment properly. For example, if you want to ensure that a gymnastics bar is well taken care of, you should read your manual from cover to cover and make note of any maintenance instructions which should be followed. However, there are some general upkeep guidelines and we’d like to share these with you today.

 

First, keep a record. Whether you have one bar or a lot of gymnastics equipment, you’ll find that keeping a record of your equipment promotes timely maintenance. Make a clean page for each piece of equipment, such as horizontal bars and mats, and then add a notation each time that you do an inspection or make a repair. This is easy to do as you’re not going to be inspecting an awful lot. You could keep a digital file on your computer, as long as you do regular backups, or use a school notebook. Some people post sheets which inspection information on the walls near their bars.

It’s best if just one person takes care of this, as he or she will remember other repairs and checks, so you may want to do it yourself, rather than sharing the workload. Start your record by indicating the day that you received and set up the equipment. Some people write this date on the bottom of their bars or mats with permanent marker. In some cases, the manufacturer of the bar may stamp the date it was made on the bottom. This does happen now and then.Checklist

Then, create a checklist for inspection of each piece of equipment. On your list, you should indicate whether equipment is stable, whether or not it has fittings which are loose and whether or not it has parts which are defective or worn. As you can see, inspection is pretty simple and straightforward. It’s about looking carefully at the bars and seeing if anything is wrong. Most bars are very well-made and shouldn’t need a lot of tweaks. However, the more a bar is used, the more likely it is to have problems, such as loose nuts and bolts. This is why inspection is so important. If something is loose, a gymnast may get hurt.

 

As well, if you have mats, you should create an inspection checklist which ensures that they will be checked for softer spots, separation of fabric/foam, fabric/foam fatigue and tears. Mats which are used frequently or aging mats will be most susceptible to problems. However, even new mats should be checked now and then as a matter of course. It’s a good habit to get into.

With bars, always be certain that nuts and bolts are snugly in place. As well, listen for strange sounds when equipment is being used. New sounds may indicate that problems are happening with components.

According to gymnastics experts, uneven rails and horizontal bars should be replaced every three years. They may need to be replaced more often if they are used a lot. Cable tie-downs for equipment should also be replaced every three years of sooner. Mats should be replaced when they begin to tear or separate.

Hopefully, this information will give you a handle on how to maintain a gymnastics bar or another piece of exercise equipment.

How to Find the Best Equipment

Checking Online Stores

Now that we’ve discussed common form of gymnastics bars, as well as why these bars need to be used carefully, maintained properly and used alongside mats, let’s talk about how to shop for bars and related equipment.

It’s possible to buy gymnastics bars online and doing so may allow you to save money, as online retailers typically offer very competitive prices, due to lower overhead. The first step to accessing a good deal is choosing a reputable online retailer, for example I got a review regarding about them here.

You may also want to check out stores which sell gymnastics bars right in your own community. It is nice to shop local when you can. However, you may need to pay more when you do. Since you probably want to save money, checking out online retailers first will be very smart. You’ll be able to compare online prices with community prices and then see how much you feel comfortable spending.

If you have questions about an online retailer, you should check them out online. It’s pretty easy to see whether or not an online retailer is on the up and up. It’s all about looking for BBB ratings and customer reviews. The official BBB website is a great resource. Review websites are all over the place.

As well, give some though to which manufacturers are trusted. In other words, if you see a bar that you like at an online retailer, you should take care to check out the manufacturer’s reputation. This will be the key to feeling more secure as you move forward to buy. A great manufacturer will have years of experience, as well as high safety standards. Buying from this type of trusted brand will give you greater peace of mind.

As well, you should be sure to buy bars which are right for your style of gymnastics. If you’re buying for a child or students, be sure that you’re selecting equipment which is appropriate for their sizes and ages. You’ll find all sorts of information about products of this type online. Just read the product descriptions and any other fine print, in order to see whether or not gymnastics bars are right for your needs.

Take size into account. If you’re buying for home usage, you’ll need to know that you have sufficient space and clearance space (enough space for the gymnast to move safely, without hitting walls and ceilings). You should be able to find information about the dimensions of products by checking the product descriptions. This type of information is almost always included.

Pointer on shopping cart infront of keyboardAs well, think about appearance. Do you like the way that the bar or bars look? Are they sporty and stylish enough to please you? While performance and safety should always be your key considerations, it’s nice to buy a good-looking piece of equipment, especially if you’ll be setting it up at home.

Also, we recommend buying related products, such as padded mats, at the same time. That way, you’ll receive everything that you need at once. This will help you to set up and enjoy the gymnastic bar as soon as possible.

Lastly, try to find a product with a good warranty. It’s nice to have a warranty in place in case something goes wrong with the parts on your new bar. Some bars have longer product warranties than others and this means that you’ll need to shop around for a strong warranty. It’s always a good sign when manufacturers offer strong warranties with their gymnastics bars! It means that they back up what they sell.

Of course, you’ll also need to think about price. This is why we recommend pricing your preferred model across a few to several online retailers. When you do this, you’ll be able to find the best price easily.