6 Benefits of Floor Gymnastics for Health, Suitable for Beginners

Kapanlagi.com - Gymnastics floor is one type of gymnastics performed on the floor, with a mat or carpet as a base. Floor gymnastics itself is often referred to as free gymnastics, because when performing movements, no equipment is carried or used. And of course, floor gymnastics has many benefits for health, especially for beginners who want to pursue a sport in the field of gymnastics.

Floor gymnastics is one of the popular branches of gymnastics in the world. This floor gymnastics activity can be done by anyone, both men and women. Floor gymnastics involves movements such as rolling, jumping, pushing with hands or feet, relying on hands or feet, and so on.

There are many types of floor gymnastics, ranging from low difficulty levels to requiring years of practice to master. And of course, all of these movements have good benefits for the body's health. Compiled from various sources, here are 6 benefits of floor gymnastics that have been summarized by KapanLagi. Let's check it out.

1. Various Types of Floor Exercises

Illustration (credit: Freepik)

Before knowing the benefits of floor exercise, it is good for you to know the types of floor exercise.Even though floor exercise has movements that seem ordinary, you still have to prioritize safety, KLovers.However, with cooperation and disciplined movements, it can be done safely.And here are some of the floor exercise movements:

- Front Roll

Front roll can be done in two ways, which are rolling forward with a squatting position or rolling forward with a standing position.The movement of the front roll floor exercise is very easy to do.However, behind that easiness, it is still important to pay attention to the correct technique to avoid endangering safety.Here is how to do the front roll correctly:

1. First, assume a squatting position.Second, bring your feet together, place your knees on your chest, and place both hands in front of the toes about 40 cm apart.

2.Then bend both hands, place your shoulders on the mat by bowing your head, chin to the chest.

3.Continue by performing a rolling movement forward, when the hips touch the mat, hold the shin with both hands towards a squatting position.

- Back Roll

Back roll rolls backward through the back part of the body starting from the back shoulder, back hip, back spine, and back neck.Here is how to do the back roll correctly:

The starting position is in a squatting position, both hands in front and the feet slightly close together.

1.Bow your head and then push your feet backward.

2.When the hips touch the mat, fold both hands immediately to the side of the ears and the palms face upwards to prepare for pushing.

3. The legs are quickly lifted backwards over the head, assisted by both hands pushing strongly and both legs folded until the toes can land on the mat, in a squatting position.

- Kayang

Kayang is also a floor exercise movement with both hands and feet resting on the mat in an inverted position, then stretching the hips and lifting the stomach upwards. The benefits and purpose of doing this kayang exercise are to train the body to remain flexible, especially in the shoulder area. There are two ways to do this kayang exercise, either from a lying position or from a standing position. Here's how to do the kayang floor exercise:

1. Prepare yourself by standing upright with slightly open legs.

2. Position both hands on each side of the feet.

3. Move the hands simultaneously or one hand by swinging it backwards. Tilt your head back and then the body springs backwards, making sure that the palms of the hands touch or land on the mat properly.

4. To do this, you can use the support of a wall. This is to avoid injuries and prevent excessive fatigue for a beginner.

And this is for the standing position:

1. Start the movement by lying on your back.

2. Bend both knees and then bring the heels close to the hips.

3. Bend both elbows, then place the palms of the hands on the mat and position the thumbs next to the ears.

4. Slowly lift the body upwards, followed by a push from both hands and straightened legs.

5. Finally, do the headstand movement between both hands.

- Headstand and Handstand

Then the last one is the headstand and handstand, which have become popular movements. You can do this at home, but still have to do it properly, KLovers. This is to avoid injuries when doing headstand and handstand movements. And here's how to do the headstand and handstand movements:

Headstand:

1. Stand upright with both feet together, and both arms straight and close to the body, looking forward.

2. Bend the body forward, place both palms on the mat.

3. Place the forehead on the mat between both hands. Place both hands and forehead forming an equilateral triangle.

4. Lift the hips up, keeping the body straight on the mat.

5. Straighten the legs upwards, maintain balance and hold for a few moments.

Handstand:

1. Stand upright with one foot in front and both arms straight above with open palms, then place the palms on the mat for support.

2. Bend the body forward, keeping both arms straight and swing the legs backward and upwards, followed by the other leg, and bring them close together, forming a vertical line between the arms, body, and both legs straight upwards.

3. Swing the right leg straight upwards, so that the left leg is also lifted upwards, maintain this position for a few moments, and balance the body.

4. Return to the starting position, which is standing upright, both arms straight by the sides of the body, and keep looking forward.

2. Strengthening Bones

The first benefit of floor exercises is that they can strengthen bones. Performing floor exercises correctly and regularly is also associated with healthier bones. As a result, your risk of developing osteoporosis in the future can be minimized early on.

In fact, some floor exercise movements have been proven to maintain bone strength, such as handstands, candle poses, and planks. You can perform these movements according to your body's abilities. This is so that the benefits can be felt even more optimally. And do this regularly, KLovers, as it will have an extraordinary effect on the body.

3. Help Improve Muscle Strength

Illustration (credit: Freepik)

The next benefit of floor exercises is that they can help improve muscle strength. Not only bones, but muscles also benefit from floor exercises when done correctly and regularly.

Floor exercises involve almost all muscles in the body. In addition, various exercises often train the glutes and calves as you hold your body weight in one position for a considerable amount of time.

4. Improving Flexibility

It is not strange anymore that doing floor exercises can make the body more flexible. The more flexible your body is in doing floor exercise movements, the lower the risk of injury during sports.

Not only that, regularly practicing floor exercises can also give you full control over your body movements. This makes the body less prone to stiffness, cramps, and so on. As a result, daily activities can be done more optimally and free from aches and pains.

5. Preventing Serious Illness

Illustration (credit: Freepik)

In fact, doing floor exercises can prevent someone from getting serious illnesses, KLovers. Dr. Devia Irine Putri explained that although the movements are simple, floor exercises can keep the body in good condition. This exercise reduces the risk of diabetes, heart disease, asthma, and so on.

To get these benefits, floor exercises must be done correctly and regularly. Also, balance it with a healthy lifestyle, consume a balanced nutritious diet, avoid smoking and drinking alcohol, get enough sleep, and manage stress well. This will reduce the risk of serious illnesses and keep the body healthy.

6. Burning Lots of Calories

Although it may seem like a sport with little movement, floor gymnastics actually burns a lot of calories, KLovers. This is because floor gymnastics focuses more on muscles. So, it burns more calories in the body.

Floor gymnastics is very effective in burning excess calories accumulated in the body. The more regularly you do floor gymnastics, the more calories you burn. In the end, you will avoid the risk of overweight or obesity.

7. Making the Mind Happier

Illustration (credit: Freepik)

And the last benefit of floor gymnastics is that it can make the mind happier. According to Psychologist Ikhsan Bella Persada, M.Psi., any type of exercise done properly and regularly can have a positive effect on the soul.

This is because exercise helps the body release endorphins more effectively, resulting in a calmer and more relaxed feeling. In addition, floor gymnastics can also help improve psychological well-being. Individuals who do it can experience their own pleasure from the activity.

Those are the 6 benefits of floor gymnastics along with some popular movements that beginners can do. But remember, KLovers, to get the benefits of floor gymnastics, you also need to balance it with regular consumption of nutritious food. Good luck!

(kpl/dhm)