Do neck rotations and try to bring your ears as close as possible to your shoulders without raising them. Next is the shoulder stretch, where you pull one arm at a time across your chest. Stretch your chest by locking your fingers behind your back and extending your arms up. Stretch your back with the seal stretch: get in a push up position, then push up keeping your hips on the ground. Stretch your hamstrings and back by leaning forward to touch your toes. Practice doing the splits until you can go into a full split with ease. [2] X Expert Source Tanya BerensonGymnastics Instructor Expert Interview. 22 May 2020. Starting from a sitting position, do a knee to chin press. Bring one knee toward your chin, hold it there, then repeat with the other knee. Do bridges. Start lying down with your knees bent. Put your hands on the floor behind your head and lift your body into a bridge position. Don’t be afraid to start out slow—you don’t need to do a bunch of fancy stretches and yoga poses right away![3] X Expert Source Danny GordonCertified Personal Trainer Expert Interview. 18 October 2019. Do your stretches for 10-30 seconds when your’re first starting out. Everything should be in moderation![4] X Expert Source Danny GordonCertified Personal Trainer Expert Interview. 18 October 2019.
Make sure you keep your head tucked in, and don’t roll directly on your neck. You could injure your neck if you put all of your weight on it. Try a more advanced version of the forward roll by starting from a standing position and smoothly rising to your feet without using your hands to support you at the end of the move.
The first few times you try to cartwheel, it will be hard to get your legs above your head. Keep practicing until you’re used to the feeling of being upside down. Eventually, you should be able to cartwheel without bending your knees. To do a roundoff, try landing with both feet at the same time instead of one at a time. Keep your feet together and plant them on the ground.
It might help to practice against the wall, or with the help of the spotter, while you’re learning this move. Keep your chin tucked in and your shoulders against your ears. Don’t lift or raise your head while you do a handstand. [8] X Expert Source Tanya BerensonGymnastics Instructor Expert Interview. 22 May 2020.
You can teach yourself at home gymnastics skills like a round-off, a front walkover, and a back walkover. In a gymnastics gym, you’ll get to learn how to use professional equipment. For girls, vault, balance beam, uneven bars, and floor exercise. For boys, vault, high bar, still rings, parallel bars, pommel horse, and floor exercise. handsprings, front tucks, back tucks, aerials, front aerials, etc. . To find gymnastics lessons near you, do an online search for “gymnastics gym” or “gymnastics club” and the name of your town. You’ll probably find a range of options, from free lessons offered at your local YMCA to more expensive private lessons. At clubs, your skill level will be evaluated and you’ll be instructed as to what class would fit you best.
While gymnastics does involve risk, with the help of a coach you’ll learn how to minimize the dangers by using the correct form. Your instructor won’t have you try a move he or she doesn’t think you’re advanced enough to try. You will fall many, many times as you train to become a gymnast. You’ll have to pick yourself up and keep going. The further the advance, the more tears and pain you’ll experience. However, if you’re a determined gymnast, the results will be worth everything it takes to get good. Concentrating on the task at hand is a good way to overcome fear. If you’re thinking deeply about what your body needs to do, you won’t be as worried about messing up.
Plenty of fruits, vegetables, nuts, and other plant-based foods that are as unprocessed as possible. Lean meat, dairy, and other good sources of protein. Whole grains and legumes to provide carbohydrates for energy. Avoid sugary foods, sodas, processed foods, and anything that makes you feel less energetic. Don’t forget to stay hydrated, too: drink six to eight glasses of water per day, especially before and after practicing. A low-fat diet plan is best if you’re specifically focused on gaining muscle mass. [10] X Expert Source Danny GordonCertified Personal Trainer Expert Interview. 18 October 2019.
Take dance lessons. Try hip hop, salsa, or beginner’s ballet. If you don’t want to take lessons, just go out dancing and lose yourself as you move your body to the music. Try martial arts. Try capoeira, karate or ju jitsu. Practice yoga. It’s a great way to get in tune with your body and improve your flexibility, too.
In addition to working hard, if you end up deciding you want to pursue professional gymnastics, you may have to make some sacrifices. You probably won’t have time for other extracurriculars, and your social time will be limited since you’ll have to stay in good shape for practice and competitions.
Gymnasts have a reputation for being determined perfectionists, but this approach to life can backfire as well. Don’t take it so far that you damage your health or injure yourself just to get a move right. Know your limits, and take a break when you need to.
To be a great athlete, you’ll need to be willing to put in the work. You’ll have to be willing to practice at higher levels than most people, and keep going even when things get tough. [11] X Expert Source Danny GordonCertified Personal Trainer Expert Interview. 18 October 2019. If you decide you want to be an elite gymnast, get your skill level assessed so you know exactly where you stand and how much work you’ll need to put in to advance to the next level. If you’re on the older side, you can still become a good gymnast, but it may be more difficult to compete at very high levels. Many gymnasts reach their peak before age 18.
Work with a trainer to find out whether hard work will help your body get to where it needs to be to compete on an elite level. With the right kind of training, you might still be able to be a gymnast. Don’t be hard on yourself if it turns out that your genes aren’t lining up with your desire to be a gymnast. It’s not worth starving yourself or trying to stunt your growth; don’t put your health at risk. Try pursuing an athletic endeavor that isn’t so dependent on being slight.
You probably won’t find who you’re looking for at your local YMCA or club gym. In fact, you might have to travel to a different city to work with the best coach available. When your skill level is high enough, you can compete as part of a team. Each team will have certain requirements your coach will help you meet. Watch videos of Olympic gymnasts like Gabrielle Douglas, Simone Biles, Aly Raisman, Laurie Hernandez, Nastia Luikin, and Aliya Mustafina to see their artistry and technique, which will help you in competition. Look for a USA Gymnastics safety-certified center with coaches who have professional memberships. [12] X Expert Source Tanya BerensonGymnastics Instructor Expert Interview. 22 May 2020.
Many elite gymnasts are homeschooled, giving them the flexibility to spend half their days training. There’s not much time for other extracurricular activities. In order to work with the best coaches and teams, you might have to move to a new city, or even a new country, as many elites have done. The reward for devoting your life to gymnastics will be seeing your body do amazing things — and maybe earning some medals, too.
