GYMNASTICS class

1. Introduction video: Hello. I am very happy to have you here. Welcome to the gymnastics class. My name is Valentin and I'm 25 years old. I worked as a personal trainer and I have been inspired to create the scores to help people learn gymnastic skills faster and safer. My journal It's car started about six years old and it still enjoyed practicing gymnastics . There is just something special about it. It could be very challenging, but also very rewarding. When you do it properly to understand, you have to try it for yourself. If you're tired of doing the same exercises in the gym and you want to learn something new , or maybe you just need a good challenge. This is the perfect class for you Here. We woke over how to warm up, do a handstand, a backflip, Merrill flip together and 5/4 kicks, which is a bonus. Don't waste any time and I will see you in the next video 2. Warm up for gymnastics: Welcome again in this video, we're going to take a look at a couple of exercises to warmer before every session. This is considered a general warm up, and you can use it before every type of physical activity. The normal sequence would be to start from the upper body and work our way down to the lower body. Keep in mind that every exercise should be done for about 30 seconds. Let's begin by circles with wrists. Move to circles with four arms to the inside into the outside for shoulders started horizontal swings, then move onto circles with one arm. You have to do them backwards and forwards with both arms. Next circles with your upper body, both wastewater, one before for hips, begin by lifting one. Need to the side as high as you can and then switch to your site. With these, you can simply do this like girl for 30 seconds for life. Now that's a good time to try and stretch from left to right in this position. And also try bending forward legs together. Let me add. This is the most basic form of protein. In every exercise tutorial. There is a segment about how you should warm up and prepare, use, general warm up and also the special exercises after it. This is the way he would be fully prepared and the risk of injury. We've been minimum. Let's begin with the fun stuff in the next video. Come on. 3. Handstand tutorial: Hello guys and distant Auriol. We'll look at a couple of easy steps to help you learn the handstand. In no time, I will guide you to the warm up. Special exercises and technique. Stay to enjoy the video. Thanks. Kill will require a good warm up in your upper body giants. I'm showing a couple of examples using circular motions and extensions. You can also add this exercise called the screwdriver. You have to clear back to a walk, then your arms is. If you're doing a shoulder, press dragger arms up while maintaining contact with the world at all times. This exercise will also improve your shoulder mobility after the show. The warmer continue with circular motions in your elbows and risk wrists are big disadvantage since they will support your body weight. That means you have to prepare them for the task through. This exercise is very good, since it can load the wrist and extended in flex position. 10 to 20 reps for each hand is enough to get you ready for the preparation exercises. You also need to improve your conditioning. Start by doing 4 to 5 sets of plans. Pushups with them. Rester set Another good exercise is to walk up a wall, which your legs while walking back with your hands. Here, you have to place your ab muscles to keep your core stable and go all the way up to coach for 15 seconds. Please make sure to learn how to roll if you fall before attempting this exercise and you safety mats. No, At this point, you should also be doing well. Hand stance. To begin, place your arm just five centimetres behind the wall. Next, try to reach double what your kicking leg and bring your pushing leg up. Imagine pushing the ground as far away as possible and flex your glutes and that muscles to keep your body in a straight line. Your next step is to shift weight between hands like so this is going to stress your wrist , so don't overdo it. Recess for 10 reps is enough procession. In the beginning last year, try to put the war with one leg and maintain balance for a couple of seconds. Like so way arrive in the final steps. I'll show you step by step. Example. First, take a big step, which your left leg in front of you here, you have to place your arms in front of the left like and simultaneously swing up with your right leg. As the left leg catches up to the swinging leg, push it down with your hands and get in the balance position quickly. In this example, I show you that if your feet fall behind a straight line, you will lose balance, falling back to avoid any casualties. When falling forward, take time to learn the role technique and exercise it often, so you get better at it. After doing a couple of rows weaken, try to hold the balance position and not worry about falling forward. You can just effortlessly role and continue frank here. We can see even before watching this video that this is a well balanced handstand, and it's no surprise that I get more time in the balance position. Another massive for learning. This exercise is on parallel bars because it allows you to have more control from the wrists. But be careful, though if you have risk pain, it can really sting while trying to balance. As you can see. If you find the bonds point and keep your muscle stance, you'll be able to host for a longer time and maintain balance in spite of little movements . By the way, this is called a press handstand with spread legs, and there is another variation of this exercise with the legs together. How make a tutorial on this exercise in the near future? Uh, after the main part of the session, you can use assistance exercises to improve your strength in the upper body muscles. Simple swings on parallel bars help with developing muscles that would be used during a handstand. My tip is to remember keeping your elbow straight, or else you may find yourself with bruised ribs. Lifting your arms up with a weight is going to help you strengthen your shoulders and trapezius muscles. Be sure to do a full range of motion for 10 reps and do 3 to 4 sets. Finally do three sets off lateral raises for 10 reps and trying not to go all the way to failure. I hope this tutorial was informing and helpful. See you next time and thank you for watching 4. 540 kick tutorial: welcome to the 5 40 dictatorial for this skill. Your warm up should consist many of lower body exercises, the ones I'm showing you are my favorite, and they're enough for me if you feel like you need to have more to prepare yourself for this. Q. Go ahead Bischel to have a least two exercises for hamstring and adductor stretching. This kicking exercise works very well for warm up, and I use it before every session. Just remember to keep your support leg straight and don't overdo. The height of the kick is just a warm up for a doctor's. I recommend doing the splits it while you rock yourself back and forth to your right and left side. This exercise is as good as it is painful for the abductors. Be very careful if you wish to try and use your hands of support so you don't overstretch. Sigh swings are very nice and easy exercise to further hamstrings and adductor. Together, 2 to 3 sets for 10 swings per leg is enough while doing size swings. Also, remember to hold the support leg straight, moving on to specific exercises. It would be very easy if you could use a trampoline to exercise every step of the way. A 3 60 the region from side to side 3 60 Jump with bent legs. 3 60 Jump with a small kick, gradually kicking up for a fulsome and landing things progression will help a local coordination and take you to the final step. Normal Front spinning kick 3 60 Jump on the ground Tornado kick. Here you jump from your right leg, but land on your left and a focus. Your guide step by step is to begin by doing a counter rotation so you have more room to accelerate. Then begin the rotation in the right way for the kick step with your right leg. Close your left leg, push down with the right leg and lift your left leg up. From this point, Just imagine kicking up with the right leg and rotate so you can land on it. Try to jump in a bit so you can have more tense rotate and not worry about landing. I can't say how much practice you need to learn and be careful not to overwork. Learn at a steady pace and do it safe. Have fun learning the 5 40 kick and thanks for watching. See you next time 5. Backflip tutorial: wondering how to do a back flip. If yes, then I can help. First do good for body warm up and then proceed to back rows because they're very similar to a back flip in terms of coordination. After them, you should do some jumps were talking like the ones I showed you after the Rosen jumps. It would be a good idea to find a place where you can overcome your fear. Falling back next step is to jump on your back on some maps and row after your fault. Here, you need to progress until you get a good back role. Looking at step by step you have to start is if you're doing a high jump pushing down with your legs in swinging your arms from behind as your arms past your legs jump and think of the previous exercise you did on the map after you get the rotation that came to accelerate the rotation and took out. When you need to slow down the rotation and land, I suggest trying it from a high jumping point to a low landing point. You can also try till matting use your hands for landing if you don't feel safe, yet there are a lot of places to practice before trying to do it outside. Make sure you feel 100% comfortable, ensuring your skills, do at least 100 successful backflips in the gym before going outside and trying to add twists. I hope you have fun learning and doing the backflip feel next time and thanks for watching . 6. Running gainer tutorial: warming up his first priority, the gainer will rely more on the lower body, so here are a couple of example exercises to do. Like I say, my other videos feel free to add exercises that will help you stretch and warm up. I like to do that name extraction like this kid here, and it also looks like the kick related for the game. You can add some static stretching after it after the warmup will jump right into the specific exercises. The empire practicing the steps tried to turn while running and kick as you can jump up and lift your arms. It would be best to do a couple of backflips for woman. And if you can't go back, I so just learn that first, this exercise helps a lot with carnations. Find a place to practice this neither. You feel ready to do the game. Your next step would be to do it in a pit, so you get used to the rotation in timing. Here's a step by step process way. Have the turning steps. Former United agreements starting with the jumping like we prefer the arms and kicking like for the swing by the time you're stringing legs, passes your support like you have to jump up and took it for the flip, then took out the last. Let's see that again. Have fun learning the gator and feel next time. Thanks for watching. 7. Aerial flip tutorial: - way .