How To Do Gymnastics Tricks A Beginner S Guide

It is best to practice doing the splits on a softer surface, such as carpet or a yoga mat. Try to avoid practicing on tile or hardwood, if possible.

Try taking your socks off to prevent your feet from sliding. Another option is to try performing the splits on carpet flooring with your socks on.

If necessary, use a small chair or table to help keep your balance as you lower yourself down.

Always remember that a stretch will cause discomfort, but not pain. If you feel pain while doing the splits stop immediately. You can ask a partner, friend, relative, or anyone you feel comfortable with to place their index finger on the tip of your shoulders. Then, ask them to gently push down ever-so-slightly. As you practice, ask that person to slightly increase the pressure on a daily basis. [2] X Expert Source Tanya BerensonGymnastics Instructor Expert Interview. 22 May 2020.

Most people are not naturally flexible. Mastering the splits may take several months of practice. Be patient and don’t be discouraged if you feel that your flexibility is not improving. Depending on your age, flexibility may take a while to improve.

This exercise is best learned with a friend nearby for support if necessary. Feel free to use a wall as you practice your backbends. [3] X Expert Source Tanya BerensonGymnastics Instructor Expert Interview. 22 May 2020.

If you’re stuck here, you may find it helpful to use a chair or table as a halfway support. You can use the support until you’re confident in your ability to go all the way down. Bending all the way backwards takes some serious flexibility. If you’re stuck, get into a bridge and rock back and forth. Rock all the way onto your hands and feet. This allows your back to really curve and helps prepare for the standing bend.

While in a backbend, keep your feet firmly planted. Imagine your weight being distributed evenly on all four limbs. This will help you stay balanced.

Keep your elbows and wrists locked strong. You may fall on your face if your arms are flimsy and soft when you transition into the handstand. [5] X Research source The handstand is one of the core techniques used in gymnastics. Mastering this skill will allow you to move on to walkovers, handsprings and other flip-movements. Learning how to handstand will also be vital for transitioning between bars and floors. [6] X Research source Be patient while practicing. The movement can be disorientating and may need time to build the strength needed to complete the movement.

Keep your chin tucked into your chest and face towards the wall. This will protect your neck in case of a fall. [9] X Research source Try not to raise your head or look up when you do a handstand. [10] X Expert Source Tanya BerensonGymnastics Instructor Expert Interview. 22 May 2020. The rest of your body should feel strong and solid. Keep your back and arms completely straight and strong. [11] X Research source

Once you’ve mastered 8 reps of 30 seconds each, try moving away from the wall and doing a free-stand handstand. [12] X Research source

Always jump at least 6 ft (1. 8 m) in the air before you attempt a flip. [14] X Expert Source Tanya BerensonGymnastics Instructor Expert Interview. 22 May 2020.

Depending on your flexibility, this may take time to be able to lean back and raise your legs to create a V shape.

Add squats, planks, knee jumps, or jumping jacks to increase the blood flow and intensity of your warm up. [24] X Expert Source Tiffany Stafford, CPTLife Coach, Personal Trainer, & Holistic Nutritionist Expert Interview. 26 March 2020.

Keep your elbows pointed at the ceiling and try to stretch your back as much as possible. With time and practice, your flexibility will improve and you’ll notice that your back will bend more and more. Don’t force your back to bend past its capacity. Back injuries can be very debilitating.

Stretch both sides at least 4 times each.

Repeat the standing side stretch on both sides of your body.