Floor gymnastics equipment – Floor gymnastics is one of the sports that people often do indoors. This floor exercise is performed on the floor and generally uses a mat as the base. Because it is suitable to be done indoors, you need to try this floor exercise as an alternative exercise if you cannot exercise outdoors.
However, before you try this floor exercise you need to recognize and understand floor exercise. In the following, several discussions regarding floor exercise have been presented, starting from the understanding of floor exercise, the tools for floor exercise, to various types of floor exercise and their movements.
Definition of Floor Gymnastics
Floor gymnastics is a type of floor exercise that is liked by many people, because this sport has good benefits for the health of the body. These benefits include maintaining balance, burning fat, training focus, and many others.
Based on the Big Indonesian Dictionary (KBBI), the definition of floor gymnastics is gymnastics that demonstrates acrobatic movements by following the rhythm of the song. Where, floor exercises prioritize balance, flexibility, strength, and flexibility. In doing floor exercises, a room measuring 12×12 meters is usually required.
Remembering the main elements in floor gymnastics movements consist of rolling, jumping, jumping, until resting in the air. So, it takes a room that is large enough to do the floor exercise.
Quoted from the basic forms of gymnastic movements by Sapto Adi, that the meaning of floor gymnastics in general is gymnastic exercises performed on a mat. Floor gymnastics has elements of movement such as rolling, spinning in the air, and so on.
This type of floor exercise is also known as free practice because gymnasts do not have to use special equipment. Sometimes gymnasts use tools in the form of arrows or ribbons to improve movement function, but they are not required. Movement can still be done even without assistance.
Definition of Floor Gymnastics Based on Experts
In addition to the general understanding of floor gymnastics, floor gymnastics also has several meanings based on several experts, including the following:
1. According to Merriam & Webster
According to him, floor gymnastics is a branch of gymnastics competition which is divided into ballet and flexible movements, for example jumping handstands and somersaults which can be done without tools.
2. According to Muhajir
Quoted from Muhajir on a site called siat.ung.ac.id, floor gymnastics is a sport that has elements of movement, for example rolling to a bouncy house, balance jumping and jumping which is done on the floor.
3. According to Budi Sutrisno
Budi Sutrisno, said that floor gymnastics is a part of artistic gymnastics and a sport that relies on the activities of all limbs.
History of Floor Gymnastics
Quoted from the britanica site, floor exercise was introduced at the 1936 Olympics for men. Meanwhile for women it was introduced at the 1952 Olympics. Floor gymnastic activities for men and women are routinely different. In the men’s category, the duration of floor exercise ranges from 50 to 70 seconds of movement. Meanwhile, for women, the duration of floor exercises ranges from 70 to 90 seconds per movement accompanied by music.
Meanwhile, according to the Gymmedia website, floor gymnastics entered the world-class competition at the 1930 World Championship in Luxemburg. Where, previously this floor gymnastics was developed from free gymnastics using hand tools.
Floor gymnastics itself is actually known in Italian acrobatics. In 1599, a book called Arial Jumpa published in France contained the Italian acrobat. The acrobatic routine described in the book is performed on the floor. Archange Tuccaro is known as a figure who developed acrobatic movements.
Floor Exercise Tool
In order to do floor exercises, several tools are needed to support the success of floor exercises. Here are a number of tools in floor exercises, including:
1. Floor
As the name implies, floor exercises certainly require the main tool, namely the floor. The floor used for floor exercises has a size of 12 meters x 12 meters. It should also be noted that the floor should be smooth and non-slippery to prevent injury.
2. Saddle Horses
The second floor exercise tool is the Saddle Horse. This one tool has a function to train jumps. The shape of this tool is similar to the holder on the horse’s back.
3. Single Cross
The tool for the next floor exercise is a single bar. The tool is used to support a variety of challenging movements. The height of this single bar is adjusted according to the movement it performs.
4. Bracelets
Bracelets are also one of the tools used for floor exercises. This tool has a height of 2.8 meters to 3 meters with a diameter of 13cm. This tool will be connected by two ropes so that the gymnast can depend on the tool. Where, the distance between the bracelets is 50cm.
5. Mat
The tool in floor gymnastics that is no less important is the mat. Where, the mattress has a function as a base so you can avoid injury.
Various Floor Exercises
Floor gymnastics is divided into movements that can be done using tools and without tools. So, here are the various floor exercise movements quoted from Sapta Adi in the combined basic forms of gymnastics.
1. Forward Roll Movement or Forward Roll
This forward roll or forward roll is done by rolling forward in the order that the body parts touch the floor starting from the nape of the neck, back, waist and back of the pelvis.
2. Back Roll or Back Forward Movement
This second movement is done by rolling backwards in the order that the body parts touch the floor starting from the hips, back, back, back of the head, and both legs.
3. Standing Movement With Head or Headstand
This one movement is in the form of standing upside down with the head and both hands as the foundation.
4. Standing Movement With Both Hands or Handstand
The movement of standing with both hands, also known as a handstand, is an inverted standing position with both hands as a pedestal.
5. Bolster Lenting (Neck Spring)
The bolster movement is done by bouncy forward and upward starting from the forehead, then to the head, shoulders, waist, hips, and both legs and arms also bouncy upwards. then this movement ends with both feet landing together.
6. Movement of Kayang (Bridge)
The Kayang movement is a movement that is performed by stretching and lifting the abdomen and pelvis in an inverted position. Starting in a lying position, raise your stomach and pelvis together. Then the body rests on the hands and feet.
7. Movement Somersault or Summer Vault
Somersault is a jumping movement by rotating the body in a sequence like rolling or rolling.
8. Movement Jumping Tiger or Tiger Sprong
This Tiger Jump Movement or Tiger Sprong is done by jumping over objects with the arms extended forward and the body stretched out straight when jumping.
9. The Straddle Vault Movement
The Kangkang Jump Movement is a movement that is carried out by jumping over objects such as the Sprong Tiger but the position of the legs is opened to the side when jumping.
10. Stut movement
Stut movement is a movement that begins with a sitting position on the mat with your feet together or lying on your back. Then, proceed by lifting both legs back and both feet back and both hands resting on the mat at the sides of the ears. The final position is called a handstand.
The Benefits and Movements of Floor Gymnastics
Floor exercise has many benefits for the body, both physically and mentally. Physically, floor exercises are very useful for maintaining muscle strength, increasing body flexibility, and burning fat in the body.
Meanwhile, mentally floor exercises have the main benefit of regulating emotions. Because in doing floor exercises, patience and accuracy are needed so that the movements carried out are according to standards.
So, what are the basic movements in floor gymnastics? Here are eight floor exercise movements that you need to know, including:
1. Forward Roll Movement or Forward Roll
Forward Roll Movement or Forward Roll is a forward rolling motion that eats the upper part of the back of the body in the form of the nape, back, waist and back of the pelvis. Forward roll exercises can be done in 2 (two) ways, namely forward rolls starting with a standing attitude and starting with a squat.
Steps to Perform a Forward Roll with a Standing Prefix
– Stand straight, arms straight beside the body.
– Raise both hands forward, bend over, put both palms on the mat, straight leg position.
– Elbows to the side, put your head between your two hands.
– Touch your shoulders to the mat.
– Then, roll forward.
– Fold your knees, pull your chin and knees to your chest with your hands embracing your knees.
– The final attitude of the front roll is squatting then standing straight.
Steps to Do a Forward Roll with a Squat Prefix:
– Starting with a squatting attitude with both feet together, putting your knees to your chest, and both hands resting in front of your toes about 40cm.
– After that, bend both hands, place the pudak on the mat by determining the head and chin to the chest.
– Continue by using a forward rolling motion.
– When your hips touch the mat, hold your shins with both hands towards a squat position.
2. Back Roll Movement or Back Roll
Back roll or back roll is rolling the body backwards with the body position still having to be rounded, namely the legs are folded, the knees are still attached to the chest, and the head is bowed so that the chin is attached to the chest.
Steps to Perform a Back Roll:
– Squat position, feet together, and heels lifted.
– Head down, chin pressed to chest, then legs refuse to go back.
– When your back touches the mat, both hands are folded beside your ears and your palms are facing the top to be ready to refuse.
– The legs are immediately swung back over the head assisted by both hands resisting strongly and the legs are folded so that the toes can land on the mat in a squatting position.
3. Roll Back Movement
Resilient roll is a movement of bending the body upwards in front caused by the throwing of both feet and the repulsion of both hands. This elastic roll exercise is divided into 2 (two) types according to the foundation, namely resting on the back of the neck and head.
Steps to do a bend neck roll:
– Starting position lying on your back or sitting on your back
– Roll backwards, legs straight, feet near the head, arms bent, hands resting beside the head, thumbs close to the ears.
– Roll forward accompanied by prodding the limbs up in front, the hands reject the body flying and bowing, the head is passive.
– Land with your feet together, push your pelvis forward, body arch your arms straight up.
Steps to Perform Head Resilient Rolls:
– Bending resting on the feet and forming an equilateral triangle, the back is perpendicular, the legs are tight and straight, the toes are resting on the floor.
– Rolls backwards accompanied by prodding of the limbs simultaneously with the hands pushing as hard as possible, the passive head of the body flies and bows.
– Land with your feet together and your arms up.
4. The Kaya movement
Kayang is a movement with the position of the feet resting on the four points in an inverted state by stretching and lifting the abdomen and pelvis.
Steps to Do the Kayang Movement:
– The initial attitude is standing, and both hands rest on the hips.
– Then, the legs are bent, the syllables are bent, the head is folded back.
– Both hands are rotated backwards so that they touch the mat as their support.
– Body position curved like a bow.
5. Standing Using Hands or Hand Stand
Standing using the hands or hand stand is an upright attitude by relying on both hands with the elbows straight up. The thing that you must pay attention to when doing a hand stand is that it must be done on a hard or flat base so that it is balanced.
Steps to Do the Hand Stand Movement:
– The initial attitude is standing straight, one foot slightly forward.
– Bend the body, hands resting on the mat shoulder-width apart, then look slightly forward, buttocks pushed as high as possible, the front legs are bent while the back legs are straight.
– Swing the back leg up, and tighten the stomach muscles.
– The two legs are tight and straight, are in line with the body and arms, then the view is between the support of the hands, then the body is extended upwards.
6. Standing Using Head or Head Stand
Standing using the head or head stand is an upright attitude resting on the head and both hands with the elbows bent and the palms as the trick. Similar to the hand stand, the head stand movement must also be carried out on the ground or pedestal so that it can rest in balance.
Steps to Do the Head Stand Movement:
Standing with the head is an upright attitude by resting on the head and supported by both hands.
– The initial attitude of bowing rests on the forehead and hands. Where, the forehead and hands form an equilateral triangle.
– Lift the legs up one by one at the same time. To keep the body from rolling forward, the pelvis is forward, and the back is arched.
– Ends in an upright posture, and legs together straight up.
7. Squat Jump Movement
The movement technique for the squat jump is basically the same as the Kangkang jump. Because the training stages are the same, namely prefix, repulsion, passing through the box and landing.
Steps to Do a Squat Jump Movement:
– The start is done by running as fast as possible and the body is leaning forward
– Both feet are resisting on the take-off board accompanied by swinging the arms up, the body is flying and the hands are resting on the base of the crate, the arms are straight, the eyes are in front of the hands.
– Immediately both hands refuse with all their might, knees folded to the chest, straighten the legs when they are folded to the chest, straighten the legs when they are above the end of the crate.
– Land on your toes, knees flattened, and arms extended upwards.
So, those are some explanations regarding floor exercises. Starting from the general understanding, the understanding according to experts, the tools in floor gymnastics, and other things related to it. Hopefully the above information can be useful for readers.