Gymnastics Warm Ups For Beginners
Gymnastics warm ups for beginners are an important habit to get into so that first-time gymnasts do not hurt themselves when they are learning gymnastics or when they do gymnastics in the future. There are a number of different basic warm-ups and warm-up stretches that should be done before doing gymnastics, regardless of what type of gymnastics you are going to do. The following warm ups should be done by beginning gymnasts.
- Ankle stretches. It is important for beginner gymnasts to stretch their ankles by pulling them back and pointing their toes forward. Ankles should also be massaged as they are stretched and rotated around in a clockwise and counterclockwise motion. The better stretched out the ankles are the less of a chance beginner gymnasts will have of injuring their ankles.
- Lower Back Safety Stretch. Due to the fact that a large amount of trunk flexibility is needed for gymnasts in general, beginner gymnasts need to stretch out their lower backs, as this is an area that is especially vulnerable to injury. The lower back safety stretch can be done in a couple of different ways. One way entails lying on your back on a mat and bringing your legs up and over so that your knees are on either side of your head. Hold this for 15 to 20 seconds, allowing you back to stretch out. Another gymnastics warm up for beginners for the lower back entails bringing both knees and legs beside your head to one side, leaving them on one side or the other. This will stretch the side of your lower back.
- Seal Stretch. The seal stretch is a gymnastics warm up for beginners that is relatively easy for anyone to do. Beginners should lie on their stomachs on a mat and then lift themselves up with straight arms, holding their upper body up in the air while their back bows into their legs, which are still on the floor. This will stretch out the lower back and the hip flexors.
- Calf Stretch. This gymnastic warm-up for beginners is a stretch that should be done before doing most athletic activities. Sit on the ground with straight legs and try to touch your toes, holding this position for at least 15 seconds two to three times. Beginners can also do this standing up, by keeping their legs straight and bending over to try and touch their toes.
- Light Jog. Getting blood pumping is also an important thing for gymnastic warm ups for beginners, as it helps naturally loosen their muscles, beyond stretching. A light jog at a slow speed on a treadmill can do this effectively or a slow and steady job around the gym for about 10 minutes in a row.