Gym wheel gymnastics: IRV | International Wheel Gymnastics Federation

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How German Wheels became popular as Gymnastic wheels?


German wheels are nothing but a type of gymnastic wheels that was introduced firstly in Germany. Wheel gymnastic is basically a form of gymnastics that originated in Germany. Within a few days of its evolution, this form of gymnastic became popular all over and still they have its use in the world of gymnastic. Those who are wheel gymansts, they usually do exercises in a large sized wheel that is basically termed as Rhonrad gymnastics wheel, German wheel and gym wheel. There are basically three core categories of this exercise like spiral, straight line and vault.
This German wheel was invented in the year 1925 by Otto Feick in Schnau a der Brend. Being the son of a blacksmith, Feick was highly inspired by the memory of an event from his childhood days that he spent in Reichenbach, when he had tied sticks between the two cartwheel bands that his father had made and rolled down a hill.


He was basically a lock smith and also railway men. It was from the year 1914 to 1923 that he was related with the work of establishment of Deutsche Reichsbann. At that time he was the supporter of the trade union movement and also he was the member of the board of the union of German Railway workers. He was imprisoned for his activities in the defense against the secession efforts of the Palatinate the actual motto of his life was fights, rings-but sing.


He was the one who was filed for a patent as wheel gymnastic as well as sports equipment. He had invented the wheel in the great Ludwigshafen am Rhein ca in the year 1920-22. This happened on the grounds of VSK Germania, a popular sports club and he was the founding chairman of that club. Th patent was issued in the year 1925 on 8th November. The name and the term Rhonrad has been protected as well as registered since 1926.


It was in the year 1936 that this sport was shown at the great Olympic Games that was held in Berlin. But this gymnast was not presented as an Olympic discipline. The actual focus of the wheel gymnasts remains largely in Germany. These wheels are of great use and the gymnasts prefer performing several types of acts using this particular wheel. The best part of this wheel is that these wheels are extremely lightweight. These wheels are lightweight so that the gymnasts can use them freely without having any issue. As this particular wheel was invented in Germany the wheel is termed as German wheel.


There are basically three disciplines in which the wheels are used.The first and foremost is the straight line. Here, the wheels rolls over an area covering 23 to 3 meters on both the tires and this will be compulsory as well as voluntary routines pre gymnastics. Some of the elements that like the stretching or gymnastics bars are used. Then there comes the spiral gymnastics where the wheel moves on one of the tires. The next is the Jump, which is performed by male.

Fitness Wheel for Gymnastics Cheer Dance

Schools and clubs find the Fitness Wheel to be one of their most practical, but fun, investments. It elicits creativity, ideation and social engagement for recreational gymnastics and special needs students. Each ring on the 5-foot and 8- foot diameter Fitness Wheels can be inflated independently for use at varying heights ranging from 12-inches to 32-inches high, making it suitable for all ages and skill levels.

  • Features bright colors for teaching and helpful class management of children of all ages and skill levels.
  • Can be used with the tramp side up or down.
  • Accommodates multiple learners at one time.
  • Stable enough to use upright as a wall station or fun rolling station.
  • Heavy duty handles for ease in carrying.
  • Secure Fitness Wheel in place with strong d-rings.
  • Strategically placed Velcro allows for multiple attachments.
  • A bonus video showing best uses and drills for the Fitness Wheel is included with every purchase.
  • The Fitness Wheel is protected by U.S. Pat. No. 9,364,699

5ft Fitness Wheel

5ft diameter (OD)

12in high with 1 ring inflated

24in high with 2 rings inflated

43 lbs.

 

8ft Fitness Wheel

8ft diameter (OD)

16in high with 1 ring inflated

32in high with 2 rings inflated

75 lbs.

 

D-rings are strategically placed around the outer edge allowing for easy attachment to other pieces of equipment using the 8ft Cinch Straps.

 

The Velcro squares around the top perimeter secure items like Fun Sticks or Velcro Numbers to the top of the Fitness Wheel.

 

Heavy duty webbed handles make the unit easy to transport and are thoughtfully placed so that children can hold onto the handles while doing activities with the wheel on its edge.

Download the Fitness Wheel Owner’s Manual here.

Is the Fitness Wheel hard to inflate? Is a blower included in the purchase?

Each ring of the Fitness Wheel inflates separately, but they inflate very quickly with the electric pump included in the purchase.

Can the wheel be used tipped up on its side to roll the kids around?

Absolutely! The Fitness Wheel is a huge hit when used on it’s side. We have seen kids who are fearful of going upside down make tremendous progress when the wheel is set-up in such a fun way.

How do I clean my Fitness Wheel?

Simple Soap and water will do the trick, do not use a bleach product.

Can I hang my Fitness Wheel like a swing?

Yes, we recommend using the Fitness Wheel Hammock for this very purpose.

Does the Fitness Wheel have a recommended weight limit?

Yes, we recommend no more than 150 lbs.

Gym On Wheels | Kids Love Us!

This isn’t just playtime

“Gym On Wheels classes are structured. We teach children the skills used for such equipment as the pummel horse, high bars, balance beam, parallel bars, springboard and more. Magically, monkey jumps become cartwheels, and donkey kicks become handstands. Everything we do and everything we use including our games and props, help develop and enhance eye, hand, foot and gross motor coordination, all the necessary skills needed to participate in sports of all kinds.

Gymnastics and Physical Development

“Between the ages of two and five, Gymnastics helps children develop their fundamental movement skills. Gym On Wheels classes teach children the physical motor skills that enhance coordination, balance, speed, agility, rhythm and power. Our classes also provide physical endurance, strength and flexibility. This helps build bone density and helps develop muscle growth.”

The social benefits of gymnastics

“Attending a regular gymnastics and physical skills program helps teach children to follow direction, listen, take turns, respect others and work with others as a team. Our classes require concentration and commitment, they help children become more confident, and they show children that the journey is as important as the destination.”

The physical benefits of gymnastics

“Children’s activities today involve less and less physical movement. This only adds to the alarming rate of obesity amongst young children. Gymnastic classes encourage an active lifestyle, and helps establish a positive attitude towards physical fitness.”

Gymnastics and intellectual development

“Studies show that children who are involved in an early childhood movement program like gymnastics develop better cognitive skills and have longer attention spans, increased communication skills, better general problem solving skills, and improved self-esteem.”

What’s included in Gym On Wheels classes

“Motor development activities, rhythm activities, creative movement, music, basic gymnastic skills, stretching exercises, aerobics and group games.”

Gymnastics for toddlers

“Some of the benefits for toddlers participating in Gym on Wheels classes include learning how to listen and follow directions, interacting with other children in a team atmosphere, developing patience while waiting for their turn, and learning how to reference colors. Their strength will improve from gripping, swinging, and hanging onto bars; their visual tracking will improve from using scarves and balls, which also help with eye-hand-foot coordination; and, they’ll build muscle memory while learning the basics of gymnastics.

Gym On Wheels classes and safety

“Gym On Wheels instructors are trained in the required spotting techniques for all skills included in our curriculum. Our instructors are USA Gymnastics Safety and CPR/First Aid certified. Only equipment that is age and skill level appropriate is used which creates an atmosphere which is more developmentally user friendly. Our equipment is smaller and lower to the ground creating a much less intimidating and safer environment. “

See what people are saying…

“Gym On Wheels classes are structured. We teach children the skills used for such equipment as the pummel horse, high bars, balance beam, parallel bars, springboard and more. Magically, monkey jumps become cartwheels, and donkey kicks become handstands. Everything we do and everything we use including our games and props, help develop and enhance eye, hand, foot and gross motor coordination, all the necessary skills needed to participate in sports of all kinds.

German Wheel / Rhoenrad

German Wheel / Rhoenrad

It is originally from Germany, where over 120,000
German wheels can be found in gyms around this country. Yet it is used all
around the world for both Competition and circus presentations. This is a
recent apparatus that has proven its mark, making us the only other quality
German wheel manufacturer outside of the only manufacturer in Germany, who
makes reliable wheels. Our wheels are always round and roll straight. It is
made of 2 rings linked together. There are also “line handles” and
“spiral handles” on the wheel, and also footboard and foot straps.

Features

Our German
wheels are custom made to order to the user’s height. 

Beautiful

Forget the gray or white looking German
wheel, with a matte finish. Our German wheels can be shiny aluminum (standard
finish), or ANY Color you want!  See colour scheme! Only CircusConcepts wheels
are like this!

Top Quality

Our German wheels are made with the same precision and quality as our
worldwide reputation for the best wheels states. We have a very complicated job
to ensure; All of our wheels are straight, identical, and most important …
they ALL roll straight!

Easy to transport

  • For a quick and partial disassembly: dismantle
    into  2 to 6 pieces for fast
    displacement
  • For complete disassembly: dismantle it
    into 16 pieces to fit it easily in Two (2) cases for plane transport.

Please see our Golf Travel

https://circusconcepts.com/shop/simple-wheel-travel-bag.html?search=travel%20bag

·        
Easy and quick to assemble

·        
Total weight varies
depending on model. Contact us for more information. 

·        
ULTRA LIGHT WHEELS are also
offered. We can manufacture an aluminum model which is ultra light to
carry. 

 Surface Grip

·        
Our wheels are made with a
transparent covering. It is hard enough so you don’t feel the difference while
rolling, but has a better grip on the ground when doing spiral tricks, or
transitions from Spiral to Coinspins.  

Durable and Tough

Carbon steel with protective clear coat makes
for a tough wheel that won’t bend

·        
Standard finish wheel are
fully Zinc plated for a good look and to prevent any corrosion. Coloured wheels
have a primer that keeps rust out. 

·        
Our joints are stronger
than other competitors; for durability. 

Includes also

·        
Metric Allen Key for
assembly

·        
Instruction manual

·        
Extra Bolts

 Options – Add Foot Straps

A pair of
Foot straps is necessary for many German wheel classic tricks. If you do not
own any we recommend you purchase those too. See more details on the
product 

Technical
specifications

Grip Size

·        
1.5″ (3.8 cm)
including covering for all wheels.

Wheel diameter

·        
German wheels
/ Rhoenrad size is always measure from the Outside diameter, steel to
steel (not considering the covering )

·        
Standard wheel size is
every 5cm from 160cm to 240cm Outside Diameter. We can manufacture any size on
request. To determine the size of wheel you need, take your measurements and add 35 cm.

Finish

·        
Standard wheel: Zinc finish
(shiny). Covering is transparent

·        
Custom: You can order your
wheel in any color you would like.

o   
Plain Colors finish

o   
Color plus Metallic Flakes
finish (Glitter)

Recommended for which grounds/surfaces

·        
HARD Marley/Dance floor,

o   
Best Marley is no more than
2-3mm thick. The best way to test if your Marley is soft is to push with your
nail in it. If it leaves a mark more than 1mm deep, the Marley is considered soft.
You will need more energy to spin and will spin slower, but you can still
perform.

·        
Wooden floors or Panel

o   
Stage risers have a good
grip

o   
Varnished Floors have a
good grip

o   
Wet varnished floors are
very dangerous

o   
Wet stage risers, not varnished,
have a low but usable grip

·        
Try to
AVOID using on theses surfaces.

o   
If you plan to use it on
such surfaces, the covering will use faster and will lose its transparency quickly.
You might need quickly a covering change, which is very time consuming.

§  rough/sandpaper
like surfaces

§  asphalt

§  non
polished/stone embedded cement like street side walkways) 

Handles / Footboards / Number of transversal
bars

You can have the regular 6
transversal bars, or 5 bars (no footboards available in this option). You can
order your wheel with or without:

o   
Straight line handles

o   
Rung Or Spiral Handles

o   
Footboards

o   
Foot straps

Any other ideas

·        
We specialize in custom
apparatuses… Contact us with your creative ideas and let your imagination run
free!

 Freebies

·        
Free CircusConcepts ‘Wheel
artists’  T-Shirt with every wheel order

Shipping Dimensions (approx) : 

2 boxes of 53 inches X 4 inches X 15 inches and weights 55 pounds

 Any other questions

·        
Please read first our
FAQ for Simple wheels

·        
or, Contact us, we’ll
gladly help you

Wheel gymnastics gymnast Evolution aero-wheel gym Wheel Pullover Hoodie – Windytee

At windytee, your satisfaction is always at our priority!

Due to hygiene reasons and the fact that our products are made-to-order, we do not exchange or refund items unless an item you received has a major problem.   This is when the item is:

  1. Significantly different from the description or sample shown to you;
  2. Damaged due to the fault of our factory or the carrier;
  3. Not what you ordered;

Please be informed that our products are made-to-order and manufactured under market demand; thus, they are not always available items. Also, advertised images may slightly different from actual item in terms of color due to the lighting during photo shooting or the monitor’s display. Hence, please allow the difference between advertised images and the actual item you received.

If the problem is major, we may choose to replace the item or issue a refund within a reasonable time. In this event, the product may be kept at customer’s disposal.

Please contact our Customer Support team to start the complaint process. Please include the following information:

  • Order number, shipping label
  • Video or photo of the faulty product
  • Complete delivery address
  • Contact telephone number

Once your return is received and inspected, we will send you an email to notify you that we have received your returned item. We will also notify you of the approval or rejection of your refund.

If you choose to return your order without our Customer Support team and it does not meet all of our requirements, a refund will not be issued and you will be notified via email with any and all options available to you on how to proceed.

  • We do NOT offer refunds or exchanges on any products purchased during a sale or any promotion.
  • Shipping fee will NOT be refundable once item has shipped.
  • You will be responsible for paying for your own shipping costs for returning your item

Please reminded that our policy lasts 30 days for replacement/refund request only. If 30 days have gone by since your purchase, unfortunately, we can’t offer you a replacement or refund.

If your order hasn’t arrived within 45 business days of the date of original purchase, please contact our support team for a full refund of your purchase.

WHEN WILL I RECEIVE MY REFUND?

You will be responsible for paying for your own shipping costs for returning your item. Shipping costs are non­refundable.

If you receive a refund, the cost of return shipping will be deducted from your refund.

All refunds will be credited to your original form of payment. If you paid by credit or debit card, refunds will be sent to the card-issuing bank within 14 business days of receipt of the returned item or cancellation request. Please contact the card-issuing bank with questions about when the credit will be posted to your account.

If you haven’t received a credit for your return yet, here’s what to do:

Contact the bank/credit card company. It may take some time before the refund is posted to your account.

Powerhouse Gymnastics Training Center | Powerhouse on Wheels

Powerhouse on Wheels is exactly what it sounds like. Our gym on a mobile bus! For those looking to have a more intimate or private experience for their parties, Powerhouse on Wheels is the perfect solution for you! For just $250 an hour, you can rent out our facility by having us come to you! The bus caters up to 12 children a session for the price of $250 – but feel free to add more to your party for just $10 every additional body. Want more than an hour? No problem! We’ll stay as long as you need for just $25 every additional half hour. Not only does Powerhouse come to you for your special birthday, we take care of the party invitations and provide a birthday shirt for the celebrated, as well as participation ribbons for all of the attending friends. A $50 non-refundable deposit is required to hold the date. Fee goes towards the balance. Once the party has started, sit back and relax as our coaches take over. What’s inside our mobile machine? Step inside and you’ll find bars, balance beams, trampolines, a tumbling floor, and a gross motor area for bear crawls, crab walks, and so much more! Powerhouse on Wheels is a WHEELY fun time!!

Interested in renting our Powerhouse on Wheels but for something other than a birthday party? Perfect! Our mobile facility also travels to school events, such as: career days, fundraisers, festivals, family events, fitness nights, etc. You can also rent our bus for your own business promotions, grand openings and/or community events! As if we couldn’t offer any more, Powerhouse on Wheels also travels to Child Care Centers! Choose a time for a weekly or monthly visit from us and we’ll provide the flyers and waivers for the parents. The cost is only $12 per child ages 2-6 for every 30 minute sessions (max. child count is 12 per session). Want to schedule some field trips with us? You got it! Just set up the time and date with us, have the parents sign up and pay online and leave the rest to us!! Powerhouse on Wheels is one of our favorite accomplishments so we encourage you to come check it out and rent our mobile facility for all of your future events!

 

We also offer classes by coming to you! Cost for a class on wheels is just $48 a month per child.

 

*DISCLAIMER

  • Location must be within 15 miles of Powerhouse Gymnastics.
  • Must book at least 2 weeks in advance.

Staff – Gym America

Ed and Claudia Kretschmer are the founders of Gym America and the head coaches of the competitive team. Both Claudia and Ed were athletes at the University of Florida, where Claudia competed on the women’s gymnastics team and Ed on the track team as a pole-vaulter and decathlete. Together, the two have produced many regional and national level competitors. Ed’s bio-mechanical background has been a great force behind Gym America’s success. Claudia has served on the USA Gymnastics State Board for over 20 years and has served as a state, regional and national clinician. In 2003 and 2005 she was honored to receive the USA Gymnastics National Instructor of the Year Award.  She is also a two-time recipient of Region 5 Contributor of the Year and  USA Gymnastics Service award.  She pioneered the Xcel program for the State of Michigan and Region V, and is now the National Xcel Chair. Claudia also is a National Certification Instructor for USA Gymnastics.

Both Ed and Claudia are strong believers in maintaining a high level of coaches’ education and developing a good team through discipline, consistency and positive motivation. Claudia and Ed live in Saline and have two sons, Kevin and Kyle.

Brian Zook has been coaching gymnastics over 30 years. He competed for WMU and earned his teaching degree in Physical Education. Brian is the former owner of Great Lakes Gymnastics in Lansing Michigan. He has produced many National Level competitors, and state and regional champions. Brian is a full-time coach at Gym America. He coaches all levels of the competitive team.  Brian also heads the Gym America on Wheels program. Brian has been a clinician and coach for State and Regional Congress and training camps.   Brian has been honored to win the 2009 Michigan Male Compulsory Coach of the Year Award and received the Instructor of the Year award from USA Gymnastics.  Brian is also a National Instructor teaching the W200 certification course for USA Gymnastics. Brian and his wife Autumn live in Saline and they have two children MacKenzie  and Carter.

 

 

Sarah Osburn has been coaching at Gym America for over twenty-five years. She is an excellent coach with many years of experience with both optionals and compulsories. Sarah is a lawyer in her day job and is the City Attorney for Adrian. Sarah truly loves the sport of gymnastics; she is a great choreographer and works with all levels of the competitive team. She is a positive force at Gym America. Sarah is married to Brian and has two children Brock and Morgan. Sarah was the first coach in the country to score 100% on her GymCert certification exam!

 

 

Kim Tanana has been involved in the gymnastics world for 20 plus years through competing, judging, or coaching. She competed for her high school team in Pipestone, Minnesota and then tried her hand at judging while getting her B.S. in Psychology and Special Education Minor at Mankato State University. Kim has coached preschool, recreational, and team gymnastics up to level 9 and has produced several state champions both individual and team. With that said however, her main achievement she feels is the fact that she has taught good gymnastics in a very positive manner. The important life lessons that are being taught to the young athletes are her main focus: Never say, “I can’t” and always say, “I’ll try” is her mantra.

 

 

 

Emily Bartley is former gymnast (though you might still catch her in a leo once in a while), Emily was bitten by the “gymnastics bug” at age 8 and has never been able

the walk away. She began coaching at age 14 at her home club and over the years has coached and/or done choreography for various clubs, community organizations, high schools teams, and even a sleep away summer camp. She has

been with Gym America for 6 years. In her non-gymnastics life, Emily is married, and works as a clinical pharmacist for the Veterans Affairs hospital in AnnArbor. Emily coaches the Xcel Team.

 

 

Heather Helms has worked at Gym America for over 9 years. Heather has worked

at all levels of our program.  From pre-school to competitive teams she has a wealth of knowledgeabout our program.   You will also find Heather in the office as she is the Office Manager for Gym America. Heather lives in Plymouth with her husband Ryan and little boy Clark. She is a graduate of Eastern Michigan University with a degree in Business Marketing.  Heather also coaches levels 4 & 5.

 

Jamie Krol has been one of Gym America’s pre-school, parent & tot, and recreational instructors since May 2011. She is also an instructor for Gym Americaon Wheels, a portable gymnastics program that she takes to schools, church’s, special events, and recreation centers for groups of children of all ages. Jamie is a previous gymnast, childcare giver, and mother herself to an elementary-aged child. She loves children and children love her! Her goal with each class is for all of the children to have fun, build confidence, and of course to learn and become more familiar with gymnastics.

 

 

Samatha Higgins  is a former Level 9 gymnast at Gym America. Sam attends EMU and continues to pursue her passion of gymnastics.  Sam teaches all levels of classes and pre-team programs at Gym America. Sam also works with the Xcel and compulsory programs.

 

 

 

Andrea Price is a former Gym America gymnast. She attended Central Michigan University on a full athletic scholarship. Andie was the assistant coach at Eastern Michigan University for 11 years. Andie is back home at Gym America. Andie works with all levels of the competitive team. She also is the Movement Director for the Gym America Montessori School.

 

 

 

 

 

 

Patty Leasure

Patty is a team coach with both the Xcel and JO programs, and is also the pre-team coordinator at Gym America. She has been coaching at Gym America since 2008, but has 9 years of previous coaching experience, as well as experience as a former gymnast and a compulsory judge. She has both her Bachelor’s and Master’s degree in Exercise Physiology, as well as experience as a dancer that she utilizes when coaching. In her free time, she enjoys doing aerial silks and attending dance performances, but her favorite place to be is in the gym with her kids.

 

 

Kurtis Rosen

Kurtis graduated from Eastern Michigan University in 2013 with a degree in elementary education and a minor in psychology. Kurtis is the director of the instructional and boys programs, and coaches a wide range of classes here at Gym America. Each of his classes and groups are high energy and fun, while giving young athletes the opportunity to develop their skills as a gymnast. His goal is for each of his students to grow in their gymnastics ability while developing many life skills such as self-confidence and perseverance.

 

 

 

Grace Wypasek

Grace has been coaching at Gym America since 2013. She recently graduated from Eastern Michigan University with a bachelors in Early Childhood and Elementary Education. She was a former level 9 gymnast at All American Flames Gymnastics and was involved in club gymnastics during her time at EMU. Grace enjoys coaching because it allows her to combine her passion about gymnastics and her love of working with kids.

 

 

 

Rachel Cole

Rachel Cole graduated from Eastern Michigan University with a major in Speech and Language pathology and a minor in Psychology. She is now in the  Special Education program at Eastern Michigan University. She competed club gymnastics for Saline High School and later for Grand Valley State University. She coaches multiple boys and girls instructional classes with the goal of fostering a love for gymnastics and a comprehensive understanding of the foundational skills of the sport.

 

Kayla Mangas

Kayla started working at Gym America in 2015 and in that time has worked with our preschool, instructional, and pre-team gymnasts. She has been a member of our office staff since November of 2018, and has jumped on board to help expand and run our summer camp program. A former competitive gymnast herself, Kayla strides to teach her kids to be confident, and hopes to instill a passion for the sport just like she has!

 

All of our staff are USA Gymnastics and Safe Sport Certified.

How to learn how to make a wheel – Lifehacker

A wheel is a fairly simple gymnastic element that everyone can do. However, the speed of learning depends on your physical fitness: one person may need 5-10 minutes, while another will spend several weeks on it.

If you are overweight and sedentary, start by strengthening your body and developing flexibility.

Strengthen your arms and shoulders.

When you do the wheel, the weight of your whole body is transferred to your arms and shoulders.To avoid injury, it is important to prepare your muscles and joints for this kind of stress. Here are some simple exercises that will help you not only develop the necessary strength, but also overcome the fear of running the wheel.

Knee Dips

This exercise will strengthen your shoulder and core muscles and train your wrists to exercise.

Place your wrists under your shoulders and your legs on your knees, stretch your body in one line from knees to crown, tighten your abs and buttocks. Lower yourself until your chest touches the floor and rise back up.Do not spread your elbows to the sides – they should look back.

Every day, do five sets of push-ups to close-up – as long as you have enough strength to lift yourself back and keep the body straight. Do push-ups for 5-7 days and then add a handstand to them.

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Handstand with feet on a dais

This exercise will help to properly load the shoulders and overcome the fear of standing upside down.

Stand next to a stable platform – a chair, a curbstone, the edge of a sofa – and put your feet on it. Then, stepping your hands on the floor, come closer to the dais so that the body stretches in one line from the wrists to the pelvis.

Start with three sets of 10 seconds each. Increase the time by 3-5 seconds for each subsequent workout. Do the exercise every day until you reach 30 seconds in a standing position, and then move on to the next exercise.

Handstand against a wall

Stand in a handstand against a wall, extend the body and hold for 5-8 seconds.Do three sets, each day increasing the time by 3-5 seconds until you get to 30 seconds.

Now you can be sure that your arms will not bend during the wheel, and your wrists will support your body weight. In parallel with the development of strength, it is also worth doing stretches every day to improve flexibility.

Build Flexibility

From day one, supplement your training with hip mobility exercises. To do this, do the following exercises every day.

Floor Stretch

Sit on the floor with your straight legs spread out to the sides as far as mobility permits. Then bend forward, trying to reach your belly to the floor.

Fix the extreme position and try to relax. Breathe deeply, hold the pose for 90-120 seconds. You can wiggle gently to deepen the stretch.

Deep lunges

Lunge deeply forward and place your hands on the floor. Straighten your back and knee behind your standing leg and sway, deepening the stretch.Spend 90-120 seconds in this position, then switch legs and repeat.

Once you’ve strengthened your shoulders, conquered your fear of leaning on your arms, and increased your flexibility, it’s time to move on to the lead exercises. But first you need to warm up properly.

Warm up

Warm up exercises will take you about 10 minutes. Do not skip them so as not to strain your muscles.

Wrist Rest Complex

You will be putting your whole body weight on your wrists, and if they are not used to it, it can be painful at first.To reduce your risk of injury, follow this simple set.

Do each exercise 10 times.

Then you need to stretch your legs a little: swing up and down in a deep lunge, which was used to develop mobility. Do 10 soft, springy movements on each leg.

After warming up, you can start the summing exercises.

Do the lead-up exercises

Do these exercises every day until you feel more confident.This may take a few minutes or days – take your time. The main thing is to feel comfortable and get rid of fear.

1. Jumping with hands in line

  • Imagine a straight line on the floor and stand one step away from it, turning your right side.
  • Step your right foot towards the line, bend over and place both palms on it shoulder-width apart. Lift your left leg off the floor.
  • Push off with your right foot and, resting on your palms, jump to the left, landing on your left foot.
  • Straighten up and repeat on the other side

At this stage, it is not necessary to straighten your legs or bring your body to an upright position. The main thing is to put your hands in one line, master the movement itself and get used to the position upside down.

2. Standing Leg Raise

This exercise will introduce you to the starting position for the wheel and improve your balance a little.

  • Stand up straight, put your right leg forward, bend your knee and transfer part of your body weight to it.Raise your hands up – this is the starting position from which you will make the wheel.
  • Transfer your body weight to your right leg, tilt your body forward to parallel with the floor and lift your straight left leg back.
  • Lower your body lower until your palms touch the floor, and raise your left leg as high as you can.
  • Spend a few seconds in this position, then slowly come back and repeat on the other leg.

3. Change of legs in the air

The exercise will teach you to push off and straighten your legs, and at the same time relieve you of the fear of falling.

  • Lean forward and place your palms on the floor just below your shoulders.
  • Lift your straight leg up, lift the heel of your supporting leg off the floor.
  • Push off the floor with your pivot foot, switch legs in the air and land on the other.
  • Try to bring the body into an upright position during the change of legs. If you’re scared, do the wall exercise.

When you are confident with all the lead exercises, you can move on to mastering the wheel.

Make a wheel

  • Draw an imaginary line on the floor and stand directly on it.
  • Take the starting position, as in the second approach exercise: put your right leg forward, bending at the knee, raise your hands up.
  • Transfer your body weight to your right leg, bend over while lifting your left leg up and placing your palms on the floor in line.
  • Push off the floor with your right foot and take turns moving your straight legs to the other side.
  • Land on your left foot, and put your right foot behind it. Raise your hands up.

Share your results in Stories rather than try other gymnastic elements.

Read also 🤸‍♀️🕺🏋️‍♀️

Gymnastics training – Children and sports

The bridge or gymnastic bridge is a basic gymnastic exercise that serves as the foundation for performing complex tricks in acrobatics.It is very beautiful when viewed from the side and allows you to demonstrate to others the level of your flexibility and physical fitness.

Before doing the bridge, be sure to warm up, paying special attention to the muscles of the back and joints. Subsequently, when the gymnastic bridge becomes a familiar element for you, you can make it without any preparation and demonstrate to others. But for beginners, preliminary “warming up” is a must. In addition, to be successful in the study of the bridge, it is necessary to practice performing special preparatory exercises.

Exercise 1. Lie on your stomach, stretch your arms up. Raise your arms and legs at the same time, trying to bend as much as possible. Keep your knees straight. Try to hold this position for at least 1 minute.

Exercise 2. Get on your knees, spread your legs shoulder-width apart, raise your arms up. gently lean back, trying to touch the floor with your hands. Do this exercise until you can touch the floor with your fingertips.

Exercise 3.Lie on your stomach, place your hands at the level of your hips and straighten. Bend in your back. Then, bending your knees and lifting your head, touch your head with your toes.

Exercise 4. Lie on your back, bend your legs at the knees, bend your arms and place them closer to your shoulders, pointing your elbows up. from this position, gently straightening your arms and legs, and arching in your back, try to make a bridge. Having reached your limit, fix the position for a few seconds.

Having learned to confidently perform all the preparatory exercises, including the last one – the bridge from a prone position, start mastering the bridge from a standing position.If your workouts take place in the gym, go to the wall bars. If you train at home, choose an empty spot against the wall.

Standing with your back to the Swedish wall or to a simple wall, raise your arms up, spread your feet shoulder-width apart. From this position, begin to bend backward until you touch the wall bar or wall with your hands. Continuing to bend over and fingering with your hands along the bars of the wall bars or along the wall, lower yourself to the position of the gymnastic bridge. After fixing the bridge for a while, return to the starting position, fingering with your hands in the same way.Do this exercise until you secure it.

The next step is to go to the bridge without the help of the wall. To do this, lay a gymnastic mat and at the initial stage ask the coach or assistant to insure you. Stand facing the coach or assistant, feet shoulder-width apart, arms raised up. at the same time, the assistant should begin to insure you, supporting you behind your back. Bend back, linger for a second, and gently lower yourself into the bridge. Having fixed the final position, push off with your hands and return to the starting position through the tilt.Only refuse to support your partner when you are ready to do this exercise on your own.

Press rollers at great prices

Buying a press roll on the Internet

Do you have a mission to make your belly very hard? Did you realize that your back muscles are very weak, so it would be helpful to take some action? Gymnastics is the answer for you. While this sport has an extremely wide range of different exercises and equipment, there is still one specific workout product that will help both abs and strengthen your back muscles.This is a gymnastic roller. Get ready to start your journey to the perfect version of yourself – calories will be burned, and exercise and proper nutrition will strengthen not only the body, but also the soul – you will look more attractive, energetic, start getting up earlier and perceive the world around you without stress, you will be able to concentrate more effectively at work. If you are tired of repeating to yourself “From tomorrow I will begin to lead a healthy lifestyle” – take action today – order a gymnastic video right now and forget about endless promises to yourself.The abdominal roller will change your life.

Gym Roller – A Means to Get Stronger

Strength exercises, including those performed with a gymnastic roller, significantly improve overall health and body firmness. Regular exercise increases endurance, protects against many diseases, helps control weight and strengthens muscles, and also limits the possibility of injury. It also improves balance and even reduces anxiety.Strengthening your muscles can positively affect your self-esteem. Strength training two or three times a week can significantly improve your well-being, reduce stress levels, and increase your ability to concentrate.

Even if you are not aiming for the so-called “ Six Pack “, this video will help strengthen your heart. A strong heart will help you meet your planned work schedule for the day more easily and reduce the risk of exercise injuries. According to Harvard Health Publishing, no matter what action you plan or intend to do (whether it is in the lower body or in the upper body), any movement originates from your heart.If you often feel pain in the lower back, a strong heart will help you do whatever you do. If you feel that in this area you are lacking strength and endurance, a set of strengthening exercises is recommended.

Strengthening the heart also contributes to good posture, which you may have lost during sedentary work, and possibly after childbirth. Good posture also allows a person to appear more self-confident, creating a completely different first impression.

How to use the press roller correctly?

Get on all fours on the floor or rug.Use your hands to squeeze the roller handles on both sides. Place the roller in front of your knees and bend over the roller with outstretched arms downward while supporting your upper body. When your arms are straightened, push the roller as far away from you as possible. Gently press your lower body to the floor, pull your arms forward. Return to the starting position by flexing your hips and returning your arms to their original position. Bend over so that the hips are lengthened. Repeat the exercise.

Press roller: price, special offers and delivery

For those who are looking for where to buy cheaper gymnastics goods, we suggest looking around in the 220 online store.lv. Here you will find a wide selection of such products and you will be able to choose exactly what you have been dreaming about for a long time. We also have suggestions for those who are interested in inexpensive, but high-quality products – a lot of special offers will help to correctly prioritize. We also recommend subscribing to the 220.lv newsletter. In this case, you will be the first to know about all the special offers. Enjoy low prices and quality products with 220.lv.

A gymnastic roller is very easy to order online – just a few keystrokes and the ordered goods will be delivered to your home, which will save you a lot of time.Those who wish will be able to pick up a gymnastic roller in one of our stores in Riga: they will be delivered here free of charge.

Press rollers at great prices

Buying a press roll on the Internet

Do you have a mission to make your belly very hard? Did you realize that your back muscles are very weak, so it would be helpful to take some action? Gymnastics is the answer for you. While this sport has an extremely wide range of different exercises and equipment, there is still one specific workout product that will help both abs and strengthen your back muscles.This is a gymnastic roller. Get ready to start your journey to the perfect version of yourself – calories will be burned, and exercise and proper nutrition will strengthen not only the body, but also the soul – you will look more attractive, energetic, start getting up earlier and perceive the world around you without stress, you will be able to concentrate more effectively at work. If you are tired of repeating to yourself “From tomorrow I will begin to lead a healthy lifestyle” – take action today – order a gymnastic video right now and forget about endless promises to yourself.The abdominal roller will change your life.

Gym Roller – A Means to Get Stronger

Strength exercises, including those performed with a gymnastic roller, significantly improve overall health and body firmness. Regular exercise increases endurance, protects against many diseases, helps control weight and strengthens muscles, and also limits the possibility of injury. It also improves balance and even reduces anxiety.Strengthening your muscles can positively affect your self-esteem. Strength training two or three times a week can significantly improve your well-being, reduce stress levels, and increase your ability to concentrate.

Even if you are not aiming for the so-called “ Six Pack “, this video will help strengthen your heart. A strong heart will help you meet your planned work schedule for the day more easily and reduce the risk of exercise injuries. According to Harvard Health Publishing, no matter what action you plan or intend to do (whether it is in the lower body or in the upper body), any movement originates from your heart.If you often feel pain in the lower back, a strong heart will help you do whatever you do. If you feel that in this area you are lacking strength and endurance, a set of strengthening exercises is recommended.

Strengthening the heart also contributes to good posture, which you may have lost during sedentary work, and possibly after childbirth. Good posture also allows a person to appear more self-confident, creating a completely different first impression.

How to use the press roller correctly?

Get on all fours on the floor or rug.Use your hands to squeeze the roller handles on both sides. Place the roller in front of your knees and bend over the roller with outstretched arms downward while supporting your upper body. When your arms are straightened, push the roller as far away from you as possible. Gently press your lower body to the floor, pull your arms forward. Return to the starting position by flexing your hips and returning your arms to their original position. Bend over so that the hips are lengthened. Repeat the exercise.

Press roller: price, special offers and delivery

For those who are looking for where to buy cheaper gymnastics goods, we suggest looking around in the kaup24 online store.ee. Here you will find a wide selection of such products and you will be able to choose exactly what you have been dreaming about for a long time. We also have suggestions for those who are interested in inexpensive, but high-quality products – a lot of special offers will help to correctly prioritize. We also recommend subscribing to the kaup24.ee newsletter. In this case, you will be the first to know about all the special offers. Enjoy low prices and quality products with kaup24. ee.

A gymnastic roller is very easy to order online – just a few keystrokes and the ordered goods will be delivered to your home, which will save you a lot of time.Those who wish will be able to pick up a gymnastic roller in our store in Tallinn: they will be delivered here free of charge.

Rhythmic gymnastics figure skating similar elements, rotations, splits, wheel in figure skating and rhythmic gymnastics video, photo, Biellmann Zagitova – August 7, 2021

While 8% of Russians are planning to follow figure skating at the Summer Olympics, we decided to make out that the figurine has in common with another aesthetically pleasing sport that is aptly featured in the Tokyo Summer Games program.

It is no secret that in childhood, many future skaters, in addition to ice classes, attended rhythmic gymnastics sections to develop flexibility and stretching. If you look closely, the figurine and the artist have much in common – not only in the fact that both of these sports balance on the brink of art and require choreographic expressiveness, but even in common elements that are found both on the ice and on the carpet. Let’s tell and show how it looks.

Split jump

RIA Novosti

In the figure, split jumps are used in the step sequence or as a difficult jump approach, which we saw in the programs of Alina Zagitova, Alena Kostornaya, Jason Brown and other skaters.Although this element does not affect the technical score, it adds component points as a difficult jump entry. Especially if the twine is performed clearly in a musical accent.

In gymnastics, splits with apparatus are performed one, two or even three times in a row, which affects the complexity of the exercise.

Rotations

Getty Images / RIA Novosti

It is believed that an ideal Biellmann figure should resemble a tulip in shape. On the carpet, turns around its axis are, of course, more difficult, although our gymnasts refute this, showing incredibly beautiful and complex multi-turn rotations.

In a figurine, when performing biellmann, athletes always hold on to the blade of a skate, and in gymnastics, they can rotate holding the leg and objects, or with a free leg (attitudes).

Rotation on one leg in split

Alexander Mysyakin, Sport24 / Getty Images

Kamila Valieva with her incredible stretch, which, by the way, she still has from her rhythmic gymnastics, amazes the imagination with its rotations. On the mat in a similar position on one leg in the split, gymnasts make one revolution, but it looks no less elegant.

Wheel

Getty Images

The wheel is one of the most common elements not only in gymnastics, but also in choreography, which children perform from an early age. It is much more difficult to make a wheel on ice than on a carpet, and, moreover, it is more risky – if the hand slips, the skater literally risks his head.

The element, which was supposed to become a highlight in Yevgenia Medvedeva’s last year’s Allegria program, but failed because of the glove, was successfully shown by the Japanese woman Rika Kihira during the season.And the French skater Kevin Aymoz did it more than once without hands at all – it looks impressive.

In gymnastics, this element does not cause such a wow effect as in a figure. A wheel on one hand with an apparatus in the other is a common thing for gymnasts.

Butterfly

Alexander Mysyakin, Sport24

A butterfly or a Bedouin jump is very common in a figure, and no, it’s not about a thwarted jump, but about an element in which the athlete literally hovers over the ice face down.The skater pushes off with one foot, makes a transfer to the other, while keeping the body parallel to the ice.

The butterfly is used as a jump in the Flying Camel and Sit Spin or as a transition in the step sequence. It is similar to the Death Drop, which is also often used to enter a spin.

Illuzhn

Alexander Mysyakin, Sport24 / RIA Novosti

Illuzhn – bend face down with body rotation 360 degrees. This element is present not only in rhythmic but also in artistic gymnastics.In a figurine, illusion is used in a step sequence, as an entry into a spin, or as a spin itself – a swinging camel (popularly “rocking chair”, but in English – Illusion Spin). Well, or as an original exit from the jump. For example, Axel Yuzuru Hanyu in the short program at the team World Cup 2021.

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Massage room on wheels. Gymnastics behind the wheel

Massage room on wheels

Who, tell me, does not like to surrender into the soft and strong hands of a professional who is able to bring back to life any body, even the most tired one, in half an hour? Believe me, your own hands are also capable of performing miracles.With the help of self-massage, you will get rid of fatigue and pain. And when you master the techniques below well, you can also please your family and friends.

Ambulance

1. Rub your hands together well. First the palms, then the backs. Finish with a few vigorous movements, as if washing your hands.

2.? Stretch each finger, starting with the nail and working up to the palm.

3.? Now, in a circular motion of both palms and fingers, rub your shoulders, knead them.Separately massage the area of ​​the base of the neck, its back surface. Rub well, pressing with your fingers, behind the ears, then massage the auricles themselves.

From private to general

Self-massage, like traditional massage, can cover either a specific problem area, for example, only the shoulders or legs, or the whole body. The first option is called local, the second – general.

What massage to do and how much time to spend on it depends on several factors: on the availability of this very time, the ability to completely surrender to the process and the degree of your fatigue.But on average, 12-15 minutes is enough to feel much better. Of course, in a traffic jam, massage can be done directly over clothing. But, if you have the opportunity to stop and we are talking about the warm season, then it is better to massage the painful area freed from clothes. You can also use massage oil or a special warming rub.

We will present individual massage complexes, but if you wish, you can combine them, making the massage a general one.This will take a little more time, but the effect will be more noticeable. Experts recommend the following procedure for general massage: thighs, knee joints, shins, ankle joints and feet. Then the shoulders, elbows, forearms, wrist joints, hands and fingers. After – the chest, neck, shoulder girdle, abdomen and finally the back and pelvis.

Massage techniques are usually used as follows:

– stroking – massaging, gentle movements of the palms, preparing for massage or completing it,

– rubbing, kneading – more intense movements, pressing on muscles, grabbing tissues with fingers,

– – shaking – vibrational movements of the hands, helping to relieve tension in the muscles and even distribution of intercellular fluid.

Legs

Self-massage of the legs should be started from the thighs.

The legs must be bent so that they rest on the floor with the outer edge of the foot, the knees are spread apart. This makes it possible to massage the front and back of the thigh at the same time. It is better if the back rests on the back of the chair. So, let’s get started:

1.? We stroke with both hands. Hands move from the knee joint towards the groin.

2.? Stretch the muscles. This can be done in several ways:

a) – simple – we knead the muscles of the inner, front and outer surfaces of the thigh with our hands;

b)? Reinforced – knead the same areas, but put the fingers of the left hand on the fingers of the right so that the thumbs of both hands touch;

c)? In a circular motion, knead the inner and outer surfaces of the thigh.While massaging the inner surface, we turn the body towards the opposite leg; during the massage of the outer surface, the body is turned towards the massaged leg;

g)? Knead the same surfaces with longitudinal movements.

3.? Shake the leg, make vibrating movements with our hands. This is necessary for even distribution of interstitial fluid.

4.? Lightly, energetically pat, tap on the thigh, or strike with the sides of the palm, as if chopping.

5.? We rub the outer surface of the thigh. This can be done with your knuckles clenched into a fist. The movements are rectilinear, spiral or circular. If desired, you can increase the pressure with the other hand.

6.? Massage the back of the thigh. To do this, the leg needs to be raised to the toe. We do all the same movements as before: stroking, kneading, shaking, patting. We always finish the massage with stroking.

Knee joint

This is the largest and most powerful joint in our body.Therefore, it is worth paying special attention to it.

Self-massage techniques:

1.? Stroking with two hands (circular). The hand of the same name massages the upper part of the knee, the opposite hand massages the inner one.

2.? Rubbing: pressing movements can be rectilinear, circular, spiral. You can massage either with the pads of the fingers with support on the thumb, or with the base of the palm.

3. Bend and unbend the leg at the knee joint, as far as the space of the machine allows.We repeat 8 times.

4.? Finish the self-massage by stroking with both hands.

Shin

If it is possible to open the car door and put your feet on the ground, then put the shin of the massaged leg on the second knee. All massage movements should be directed from the foot to the popliteal fossa.

1.? The right hand slides in a zigzag pattern, and the left one follows it straight. The calf muscle is covered so that four fingers are on top and the large one is on the bottom (as low as possible).

2.? Stretch the muscle in circular motions with both hands. Place the hands across the muscle.

3.? Perform shaking and stroking.

All this can be done inside the salon, just for the massage you will need to bend over to the leg.

4.? We do the whole complex of massage movements on the front side of the lower leg, then on the inside and outside.

Feet

Everyone knows very well how many massage points, most important for our health, are on our feet.However, in road conditions, massage will be problematic. But do not neglect it during a long stop. Upon returning home, it will also not be superfluous to complete the next complex.

1.? Warm up, rub the heel well. Massage it in a circular or straight motion with your pads or knuckles.

2.? Do the same with the foot. The circular motion should be directed from the inside to the outside of the foot.

3.? Moving on to the fingers. We grasp each of them in turn and knead in the direction from the nail to the base.

4.? We stretch and massage the instep of the foot. You can increase the pressure by using the strength of both hands at the same time.

5.? Pay special attention to the ankle joint. While driving, he has a serious load. We start with stroking. Now rubbing and kneading. We perform them along the joint with movements from the bottom up. Then we bend and unbend the leg at the ankle several times, make circular rotations, and finish the massage with stroking.

Chest

Let us clarify that in this case we are talking about the front part of the chest. First, the right hand massages the muscles on the left side of the chest, then the left hand massages the muscles on the right side. The free arm is lowered along the body. We tilt the head towards the massaged muscle.

1.? The movement of the palm is directed from below to the armpit.

2.? We erase the intercostal spaces. We start the movement from the sternum and direct it towards the armpit.Press the finger pads into the intercostal space and make vigorous rectilinear, circular, spiral and dotted rubbing. You can also do simultaneous rubbing – each hand massages its own side of the chest.

3.? The fingers are slightly parted, put them to the left of the sternum and rub in a circular motion towards the pectoralis major muscle. We do this either with the base of the palm or with the phalanges of the fingers bent into a fist. Next, we rub the top of the sternum, where it connects to the collarbone.

4.? Stretch the pectoral muscle. We perform shaking, finish the massage with stroking.

In women, self-massage is performed above the mammary gland.

Hands

First, you should massage the shoulder (part of the arm from the elbow to the shoulder joint) and the shoulder joint.

1.? Stretch biceps, then triceps. We perform the entire sequence of massage techniques in turn: stroking, rubbing, kneading, shaking, stroking. We do all movements from the elbow joint to the shoulder joint.Then we shake the hand lowered down, while relaxing the muscles.

2. The deltoid muscle (between the neck and shoulder joint) can be massaged with one hand on the handlebars. We carry out the entire previous sequence of actions.

3.? We pass to the shoulder joint. Rub it thoroughly in a circular motion from the armpit up and then down to the latissimus dorsi. We alternate rubbing with kneading the muscles of the joint. Then we make several circular movements with the hand (palm rests on the shoulder).We finish the massage with stroking.

4.? Now the elbow joint. Massage the inner and outer sides of the joint alternately. We rub and knead the muscles with circular, zigzag movements of the fingertips, rub with the edge of the palm. We bend and unbend the arm at the elbow several times, make circular movements in different directions. We finish the massage with shaking and stroking.

5.? We go down to the forearm. We massage first the inner, then the outer surface in the direction from the hand to the elbow.

6.? Now the wrist joint. We do the whole massage scheme here. We bend and unbend, rotate with a brush clockwise and counterclockwise, make soothing, stroking movements.

7.? Fingers and hand – another “sore spot” of the driver. Massage the brush from the nails to the wrist joint. Knead with the pads of the fingers, the edge of the palm. First, massage the back of the hand, then the palm. Then we work out each finger in the direction from the nail to the base.We carefully massage each phalanx. We finish the massage with active flexion-extension of the fingers and stroking movements.

Neck

1. Remove tension from the back of the neck. Stroking is performed in a rounded motion in the direction from the hairline to the back and shoulder joint.

Rubbing is performed in circular motions from one ear to the other along the line of the occipital bone, that is, in the places of attachment of the neck muscles. You can rub with both hands, moving them towards each other.Or perform movements along the cervical vertebrae. We knead the muscles by pulling them back and massaging them with your fingertips. We finish the massage with a pleasant stroking.

2. Massage the front part of the neck with calm, not too intense movements, so as not to unnecessarily stretch the skin. Stroking here is performed alternately with your hands from the jaw down to the chest.

3. Massage the lateral surfaces of the neck from the ear to the shoulder joint.

Lumbar region and pelvic region

Lumbar massage helps relieve pain and treat various diseases.But most importantly, it is one of the most effective means of prevention. While sitting, you can massage the lumbar region, but it is more convenient to do it while standing. Therefore, get out of the car if possible. It is advisable to slightly tilt the back back, and, on the contrary, move the pelvis forward and make slight springy movements back and forth.

1. By stroking, warm up the skin and muscles, move from bottom to top. We proceed to vigorous rubbing. They can be done with the palms of your hands, the pads of your fingers, your knuckles clenched into a fist, or even the back of your hand, whichever suits you best.

2.? We perform several bends down and to the sides, if the massage is performed while standing. We try to bend the lower back in different directions, move the pelvis, in the event that we are sitting in the car. At home, it is useful to use special oils or warming rubbers for massage. We finish the massage with a soothing stroking.

The gluteus muscles can only be flexed properly by getting out of the seat. At the same time, we transfer the center of gravity to the free leg in order to relax the massaged one.We take it a little to the side and back, bend it slightly at the knee and rest against the ground with our toe.

We perform the whole complex of massage: stroking – rubbing – kneading – shaking – patting – stroking. We direct all movements from the bottom up.

The hip joints are massaged in the same starting position.

1.? Stroke and rub in a circular motion. Knead with your fingertips, the base of your hand or your knuckles, alternating with shaking.

2.? Vigorously perform circular pressure with the fingertips or zigzag movements with the knuckles around the hip joint.

If the joints are very disturbed, then begin their massage should be from the higher and lower areas. We dose the pressure, the number of approaches too. We finish the self-massage with shaking and stroking. With the relief of pain, the number of repetitions and pressure increase.

Back

Sit on the edge of the seat, so it will be more comfortable for you, you can tilt the backrest back, making room for maneuver.

1.? We begin self-massage with the broadest muscles of the back. Here we use the entire traditional massage complex, we direct the movements from the spine to the armpit.

2.? Perform stroking from the iliac crest to the armpit.

3. On the long muscles of the back, movements are performed from bottom to top with the back of the hand, with the edge of the palm from the side of the thumb or with the knuckles.

4.? Rub the rest of the back with fists or the edge of the palms from the side of the thumb.We move from the spine to the chest and stomach.

Belly

Self-massage of the belly helps to maintain muscle tone and get rid of a couple of extra centimeters at the waist.

It should be done as follows.

1.? We start with gentle, barely perceptible strokes. We make them with circular rotations of the palms around the navel, gradually increasing the diameter of the circles. It relaxes the muscles and improves intestinal motility.

2.? The second option: we move the palms from the lower right to the lower left edge of the abdomen through the top, that is, making horseshoe-shaped movements.

3.? Rubbing is performed with rectilinear or spiral movements of the knuckles. We move from the hypochondrium down and up, as well as across the abdomen.

4.? We knead the muscles either with the pads of the fingers, or as follows: the hand clenched into a fist makes circular movements along the abdominal wall, and the other holds the fold pushed by the fist with the palm of the hand.

5.? For shaking, we close our fingers in the lock, we press our palms to the lower abdomen. With short, energetic movements, raise and lower the abdomen.Then we do a soothing stroking.

Self-massage of the abdomen is best done no earlier than 1.5–2 hours after eating.

Head

A few minutes of massage can relieve and sometimes completely eliminate headaches. It brings such self-massage and a noticeable cosmetic result, since the nutrition of the skin and hair roots improves.

Unbutton the collar, free your neck. All movements during massage are directed from the crown of the head down to the neck and ears.

1.? Stroke with two palms first the lateral parts of the head, not reaching the ears, then the frontal and occipital parts.

2.? Press rhythmically with the bases of the palms from different sides at the same time. We do the same with the pads of all fingers or the phalanges of the fingers clenched into a fist. Slightly more pressure should be applied to the occipital and frontal regions.

3.? Stretch the head in circular, rectilinear and spiral movements. The pads of the fingers, by pressing, move and stretch the skin. Now we stroke soothingly, after which we rub the temples in a circular motion. Don’t overdo it, it shouldn’t hurt.

4.? Once again, let’s go over the entire head with strong kneading movements of the palms. Now we change this technique to lightly tapping with the pads of the fingers. We finish the massage with a soothing stroking and wish yourself good health!

This text is an introductory fragment.

Continuation for liters

How to make a gymnastics wheel at home

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How to quickly learn a trick: in 5 minutes or in 1 day

If a person has a strong and strong body, ready for physical exertion, then with all the desire he can learn the wheel even in one workout.

The wheel can be trained in two ways: by the wall, and by jumping. It is somewhat more difficult to learn it at the wall, but having learned in this way it will almost immediately look beautiful and effective.

For a start, take some time to handstand against the wall. When doing a good wheel, the legs sweep vertically over the head, and a handstand will give a good base for this. You also need to decide in which direction it is easier to make the wheel. To find out without trying, you can imagine its implementation in your head, and in which direction it is performed in your thoughts, just try.

The wheel against the wall is taught as follows:

  1. Make sure you can stand at least 30 seconds in a handstand against the wall.
  2. Standing on your hands, spread your legs as wide as possible. Then, from this position, try to bend to the side, raise the opposite hand and land on your leg. Then push off slightly with a standing hand and swing with a hanging leg, thereby trying to get up.
  3. Now you need to try to get into a handstand across the side.To do this, standing against the wall, bend over to the side, raise one leg and lower yourself onto your hand. Turning over, put the second hand and try to stay in this position.
  4. Next, the previous steps should be merged. But this should be done at a more accelerated pace, without lingering on the hands. Slightly accelerating the transfer of the body and legs, you need to gradually move away from the wall, and lean on it as little as possible.
  5. The last step is the wheel in an open area. If you are afraid, you can tilt your legs a little to the ground.When the fear has passed, the wheel will be smooth, clear and beautiful.

Learning the wheel by jumping is easier and less scary, but it will take longer to achieve a beautiful performance. The training plan is as follows:

  1. Standing on your feet, spread them wider and bend over, placing your hands on the ground as close to your feet as possible. It is advisable to direct your gaze not to the ground, but back. Being in this position, transfer the weight to one leg, and jump to the other, trying to throw the legs and torso as high as possible.
  2. Next, try to make a jump-off from the approach: bend to the side, put two hands on the ground and jump to the other leg. You need to do this smoothly, without slowing down when tilting and using inertia.
  3. Now you can try to get up after the jump-off – push out with your hands and swing with the other leg.
  4. After we managed to get out of the jump, we try to make a wheel. To do this, you need to put not both hands at once, but alternately. Over time, the body will get used to it, and the full movement will already look like a wheel.
  5. But as you can see, when performing the wheel, acrobats put both hands and feet on the same line. With jump-off training, the arms can become accustomed to standing behind the line of the head and legs. Therefore, you need to try to pull your arms further to the side and closer to the line of the legs, and throw your legs higher and higher. After a while, the wheel will align and become nice and sweeping.

How to make a wheel at home

Almost every child dreams of learning how to make a wheel.But not all adults manage to do this without prior preparation. Therefore, many come to the conclusion that this is something unrealizable and unreal. But this gymnastic trick can be learned at home and even without professional physical training.

We advise you to read: how to make a somersault at home

Preparation

Before you start training, you should get ready. You must first prepare the place where you will train

It is very important that there is a lot of space, without furniture and with a high ceiling, so as not to accidentally hurt your feet.There should be no mirrors or glasses nearby

Of course, a gym with mats would be a great option, but this is not possible for everyone. You will also need free space against the wall. Clothing should not be too tight, but not too loose. No hoods. Leggings and a fitted T-shirt or T-shirt are ideal. Shoes should be comfortable too, and consider the surface of the floor so that it is not slippery.

Technique of execution

It is worth a little and warm up with a few physical exercises.But if you have not previously played sports, then you need to practice for some time so as not to get injured. You should start with regular squats, push-ups, pull-ups. Flexibility training will also be very appropriate. Exercises such as bending to the side, forward, backward are suitable. Circular body movements.

Still need to practice getting on your hands. For the first time, try to do this near the wall, if you can do it without much effort, then proceed to the next step: take a running start on your hands so that the body is as even as possible.To make the wheel properly, you need gymnastics.

Here are the basic rules for the wheel:

  1. Stand in the place from where you will start acceleration.
  2. Lower one hand parallel to the body, the other hand must be raised to the top.
  3. With the lowered hand, you should push off the floor, and the second should be placed on the same line as the first. One leg should already be raised, then raise the other.
  4. Then you need to return to the starting position, alternately placing your feet on the floor.

The body should be as even as possible. If the legs are bent, then they are difficult to throw and there is a high probability of falling. If the back is hunched over, it will reduce the strength of the arms. It should be remembered that the first try, most likely, will not work right.

How to teach a child to make a wheel

It is easiest to learn how to do this gymnastic trick as a child. After all, the child’s body is so light and flexible that the child does not need special efforts for this.Of course, like an adult, you need to train first, if the child does not attend sports sections. The learning sequence is the same as for adults. First you should try a handstand near the wall. Hold your child’s legs to help him maintain balance. If you are taught to do this trick, then it would be best to show your child clearly how to do it correctly. Thus, having convinced him that everything is done easily and simply.

Contraindications to implementation

If you suddenly have frequent dizziness or migraines, have problems with the vestibular apparatus, then you should refuse to perform such a gymnastic exercise as a wheel.It is necessary, first, to consult with your doctor or a specialist in this field.

No need to start your first training sessions without the help of someone else. This is necessary in case you need support or help when you fall.

Do not despair if not everything works out. You need to train regularly to make a wheel, some do it in one day. But do not forget about regular exercise, thanks to which you will be able to master the trick faster.

Preparation

Conventionally, the process of preparation for training can be divided into three stages:

  1. Psychological attitude.
  2. Site and clothing preparation.
  3. Physical fitness.

With the right approach, you can painlessly and comfortably learn how to make a wheel.

Psychological attitude

We are talking about the fight against fear, which can appear in both adults and children. Moreover, for children, the learning process is doubly scary – the child is afraid to disappoint the parents and the coach.Therefore, adults must instill in the baby the belief that he will be supported in any case.

Fear is harder to fight. People instinctively avoid situations in which they can fall, bump, and experience pain.

You need to understand that you will get good physical preparation before doing the exercise. Nobody forces you to master a difficult acrobatic trick in 1 day. Gradually, you will master new and new movements, so you will come up to the wheel already prepared.

And to get complete confidence in your safety, carefully approach the choice of a place for training.

Place and clothing for training

Clothes should be sporty, loose and comfortable for you. Nothing should press or interfere with movement. You will have to do the splits, so choose appropriate clothing.

Gymnasts are in leotards.

Pay special attention to the choice of a place for training:

  1. Safe floor surface.Ideal – a sports mat or rubber tiles in the hall. As a last resort, sand on the beach or lawn will do, but first inspect it and remove sharp objects (glass, nails).
  2. Ample space for maneuvers. You will have to do an active exercise, so make sure there is plenty of room for that.
  3. Select a location where there is a wall to support. Some preparatory exercises will require you to use a wall.
  4. Fresh air, temperature 18-22 Celsius, light.

It is quite difficult to arrange a suitable place at home. The main obstacle is the small space. Furniture and small rooms will prevent you from turning to complete the wheel.

If there is sufficient space, place a blanket or mattress on the floor to cushion a possible fall.

Physical Fitness

Before making a wheel, you need to train your muscles, develop body flexibility. A special emphasis is placed on the hands – they are the main burden.Weak arms will not be able to support the weight of the body, they will bend and you may fall on your head.

Preparatory exercises for beginner gymnasts:

  1. Push-ups. Take a horizontal position on your stomach. Place your palms and toes on the floor. Raise and lower your body using flexion and extension of the elbows. Keep your back straight. Repeat 5-10 times.
  2. Training with dumbbells. Take the weights in your hands. Stand straight with feet shoulder-width apart and lower your arms by your side.Then bend them with your elbows, and slowly raise the dumbbells to your chest. Repeat 10-20 times. For a change, the load can be changed: raise straight arms in front or to the sides.
  3. Squats. The back is straight, feet shoulder-width apart. Do shallow squats. On the surface, it looks like you are sitting in an invisible chair. Repeat 10-20 times.
  4. Running with high knees. You can run in any other way, the main thing is that the muscles of the legs work.
  5. Place a chair in front of you.Stand a short distance from him. Swing your straight legs so that they pass over the chair. 10-20 times.
  6. Stretch for the legs. Stand up straight with feet shoulder-width apart. Bend down with your arms straight, trying to touch either your left or right foot. Do not bend your knees!
  7. Seated Stretch. Sit on the floor with your legs extended. Bend your body, trying to reach your toes with your fingers. Do not bend your knees.

As soon as you feel that your physical fitness allows you to complete the wheel, move on to further training.

How to learn how to make a wheel: acrobatics at home

How to learn how to make a wheel? This is a fairly simple acrobatic element that does not require great physical strength, coordination and a sense of balance are much more important

Performing a flawless wheel on the beach or on the dance floor, you will immediately grab the attention of others. If you are going to learn how to do it yourself, you must observe safety precautions:

  • All elements are performed only on straight arms!
  • Until the skill has been worked out, perform the exercise only with a safety net (along the wall or with a partner)!
  • It is advisable to cover the floor with mats or sports foams.You can also train on the sandy beach.

Well, let’s get started. Let’s start with a handstand.

Place your hands on the floor a few centimeters from the wall. Pushing off the floor with your right foot, throw it up against the wall, then pull up your left leg. If you can’t get out of a standing position, take a run in two or three steps. Hands are straight! Spread your legs to the sides and balance with your heels touching the wall. Then start lowering your right foot without lifting your heels off the wall. Raise your left arm at the same time, ideally the arm and leg should be in a straight line.Place your right foot as close to your right palm as possible, transfer your weight to your leg, place your left leg. Work the whole sequence right and left

It is important to learn how to do the exercise at a slow pace. Now you need to learn to go out to the side stand

Now you need to learn how to go into the side stand.

  • Stand with your back to the wall, place your left palm as close to your left foot as possible. The left leg and arms are straight. Swing your right leg and throw it against the wall, while placing your right palm on the floor.
  • After entering the handstand, do everything as in the previous exercise.

Well, we learned how to make a wheel along the wall. Practice the exercise to the right and to the left. It is necessary to let the back muscles “remember” how to keep the whole body in one plane. Do several wheels in a row.

The next step requires the help of a partner who will hedge you. It is advisable that the partner is the same height as you or slightly taller. Practice against the wall first.Stand a little further away from her than usual. Going into a rack, do not throw your heels on the wall, your partner, grabbing your ankles, will help keep your legs in the same plane with your body. Once you’ve mastered this skill, train without a wall. Over time, your partner will simply keep their hands on your ankles without grabbing them. In the next step, you can perform the wheel yourself.

Now you know how you can learn how to make a wheel in 1 day. If you are physically fit enough, you can start training right with the exercises with a companion.You can also just train on mats or other special surfaces. However, if you want to learn how to perform clear, “reference” wheels, you need to start with exercises against the wall. It is almost impossible to make an uneven wheel (the so-called “frog”) along the wall. If, on the contrary, you are a completely unsportsmanlike person, you can additionally do exercises for stretching the legs, training the press (including oblique muscles) and back. Try the following complex daily:

  1. Sit on the floor with your legs extended forward.Bend over, trying to reach your toes with your hands, and touch your knees with your head.
  2. Sit with your legs spread as wide as possible. Lean to the right, trying to grab the right toe of the leg with your hands, forward, trying to lie with your stomach on the floor (back straight) and to the left, reaching with your hands to the left toe.
  3. Lie on your back, stretch forward and fix your legs. Fold your hands behind your head. Slowly raise your body about 30 degrees and just as slowly lower yourself to the starting position.
  4. Lie on your side, cross your straight legs and fix them.Fold your hands behind your head. Lift the body with the lateral abdominal muscles, strive to reach with your elbow to the knee and gently lower to the starting position. Repeat on the other side.
  5. Lie on your stomach, fix your straight legs. Hands locked behind the head. Raise the body, bending at the lower back, as high as possible. Gradually spread your arms to the sides. Return smoothly to the starting position.

Start with a small number of repetitions, gradually increasing the number.

Some will find it easier to learn with the help of the video “How to learn how to make a wheel at home”

How to teach a child to do somersault

Kids are taught to tumble in early childhood. Usually this technique is taught in kindergarten. Most toddlers who attend preschool are familiar with it and can do this exercise. Difficulties arise for those children whose upbringing was carried out by their parents and grandmothers. Unfortunately, not everyone takes kids to training.

Somersaults are useful not only for children, but also for adults. This simple exercise helps to master coordination, helps to strengthen all muscle groups, and improves blood circulation. This is a great method for grouping. Making such movements, the body instantly remembers the technique of movements, programs protective reflexes when falling, etc.

Teaching kids

Small children are more flexible, it is easier for them to do some exercises than schoolchildren.Therefore, parents try to teach kids some exercises at this particular age.

  • Put the baby on the back, ask to bend the legs, pull them up to the tummy;
  • Without leaving this position, teach him to swing on the back;

According to the scheme given above, holding the baby, help him to group, turn him over with a smooth movement.

  • The kid shouldn’t be afraid. You need to perform the movements with complete trust and calmness.
  • The baby’s landing should go to the back of the head, smoothly. Don’t teach him to land on his tailbone.
  • Perform multiple repetitions together. At this age, it is difficult for children to memorize the correct sequence.

Stay close, coordination of movements during training of the baby requires supervision of elders.

Teaching school-age children

It is easier to educate an older child than a toddler. Show him, if possible, how to do this exercise.If it is not possible, show a video with a tumbling child.

  • When repeating, watch it move carefully.
  • If the movements are not clear, with errors, correct them when repeating.
  • Explain to the child that it is not so necessary to tactfully, without reproaches and accusations. Children are vulnerable, they may be offended and refuse to repeat the exercise.

Before performing somersault, do a light warm-up, stretching.

  • Ask him to sit down, lower his head, group.
  • In the process, you can hug your knees with your hands, so it will be easier to roll smoothly.
  • You need to descend on your back smoothly, leaning immediately with your shoulders and shoulder blade, but not with your neck.
  • Landing occurs on the bottom, then on the feet.
  • While driving, you need to keep coordination so as not to fall.

You need to repeat the movements several times in a row until the child learns the lesson, does not hone the skill. Only after he can complete the exercise without your help, get to his feet, you can invite him to try to somersault in the opposite, opposite direction.

Reverse Roll Training

Technically, it is much more difficult to perform a smooth roll back.

  • To roll in the opposite direction, you need to sit down and push off with an effort.
  • The child should roll quickly, while hugging his knees with his hands.
  • Help the child to roll over, fix him in the course of the roll over.
  • Tell me where to put your hands so that the coup is as soft as possible, the neck is not injured.

You can try the coup from the position of a birch tree, when the legs are raised and the body is supported by the arms.It will be easier for the child to learn the rules, train. The place for training should be free of unnecessary objects, corners. Use a blanket to soften the impact on the floor.

Preparatory Exercises

To perform an acrobatic stunt, you need to prepare your body. This will simplify the task of mastering acrobatic elements and protect against possible damage and injury. First of all, it is worth strengthening your hands. The following exercises are suitable for this:

  1. Push-ups – develop not only the chest, but also the arms.You can use any version of push-ups, this will in any case have a beneficial effect on strengthening the arms.
  2. Pull-ups – in addition to the back, they involve and strengthen the arms.
  3. Bars – develops triceps.
  4. Plank is an exercise for the press, but the arms are also strengthened in the process.
  5. Handstand – Strengthens the muscles of the arms and prepares for the wheel.

In parallel with strengthening the arms, you need to develop flexibility, which will allow you to achieve the most effective performance of the exercise.In order to increase the flexibility of the spine, you can do such simple exercises as:

  1. Bends in a standing position: feet shoulder-width apart, bends to the sides and in a straight line.
  2. Crunches – in a standing position, you need to tilt the body and turn the upper body to the sides. This will develop flexibility and strengthen your back muscles.

It is important to strengthen the legs, which are most pronounced when exiting the wheel. The pumped muscles of the legs will allow you not to fall at this moment.The best exercises to prepare for the wheel:

Best Wheel Preparation Exercises:

  1. Squats are a versatile exercise that will tone your entire body and work your legs deeply.
  2. Swing legs back and forth and to the sides: not only pump muscles, but also improve stretching.

Instruction for teaching roller skating

Roller skating training is carried out in several stages:

  • the ability to stand on skates in the correct posture;
  • ability to keep balance;
  • 90,075 development of movement;

  • skill improvement and exercise performance.

Get on the casters

It is most convenient to equip yourself in a sitting position. It is necessary to put on a helmet, protection on the elbows and knees, then put on the rollers. Then stand up, while holding onto the handrail, bench, tree or other person with your hands. You need to make sure that the foot fits snugly in the shoe, without excessive pressure and discomfort.

After that, you should take a riding position, adhering to the following rules:

  • legs are parallel to each other, 30-40 cm wide;
  • 90,075 knees slightly bent;

  • the body is slightly tilted forward;
  • arms extended forward and slightly bent at the elbows.

The task of this stage is to learn to maintain a stable posture.

Balancing training

Balance training is best done on grass or ground. To begin with, you should take the starting position, try to move your legs back and forth, squat and bend over.

Attempts to stand on hard asphalt surfaces are best attempted with support or the help of a partner. To consolidate the skills, do all the same exercises, try to use a step, make sure that the legs do not part, and the body does not throw back.

Ability to keep the center of gravity

When skating, it is important to learn how to shift the weight of the body onto the leg, which serves as a support when skating. Learning to do this is quite simple: you should put your bent leg forward, move the center of gravity on it and rest your hands just above the knee. In this case, the toe of the leg should be turned slightly outward, and the foot of the other should be almost perpendicular to the front leg.

Next, you should push off with the supporting leg, but not sharply, without jumping.Slightly springy, shift the center of gravity to the other leg

In this case, the toe of the leg should be turned slightly outward, and the other foot should be almost perpendicular to the standing leg in front. Next, you should push off with your supporting leg, but not sharply, without jumping. Slightly springy, move the center of gravity to the other leg.

How to travel

When practicing an exercise to move the center of gravity, the beginner roller takes the first steps. This riding style is called herringbone. Shaking the body in different directions indicates that the roller does everything according to the rules.If necessary, you can help yourself with your hands. Over time, it is worth increasing the riding time on one leg.

How to brake

An important skill for rollerblading is the ability to brake. There are several ways to do this.

  1. Brake Assisted – Some models have their own brake. This is the protrusion at the back of the roller, about 1–2 cm above ground level. If you want to brake, you need to put your foot with the roller containing the brake slightly forward and step on the heel.If you brake with your back foot, there is a risk of splitting. This method is suitable for a smooth and safe stop.
  2. At low driving speeds, you can brake by bringing the toes together to form a “V”. Do not hold the rollers vertically, you need to fill up your feet inward. Make sure your legs are at a distance from each other – if they close, you will fall.
  3. For hard braking, you need to put your back foot perpendicular to the front, forming the letter “T”. It should be tilted to rub the inside of the wheel against the floor.It is due to this that the speed will decrease.

Remember that braking on casters takes some time and distance. Be sure to watch the video below to better understand your actions.

How to turn

For better maneuvering and more confident riding, it is important for a beginner to master the turns. The rotation is not performed at a right angle, but along an arc, and this must be taken into account. Before turning, it is necessary to reduce the speed, put the leg in the direction of which the turn is made

In this case, the hind leg should be in line with the front.The body should be turned in the direction of the turn, and at the end of the maneuver, take the initial position

Before turning it is necessary to reduce the speed, put out the leg in the direction of which the turn is made. In this case, the back leg should be in line with the front. The body should be turned in the direction of the turn, and at the end of the maneuver, take the starting position.

Manufacturing of jambs

To build a wheel circle, you need to cut out eight arched blanks – jambs.To do this, a layout is made from paper according to the drawing, and then it is transferred to the workpiece. Parts are cut out according to the marks, which must be equal in shape and size. In their lower part (the inner surface of the future wheel), nests for the spokes are drilled in the center. Diameter and depth of holes 20 mm each. The jacks should be at the intersection of the diagonals.

Similar sockets are made on the hub along the marks using a protractor. Their number must match, and the size is also 20 mm.

Where better to study

The apartment is very different from the gym in the lack of free space in a large volume. Anything can become a hindrance – including a chandelier, sofa, wardrobe, and other furniture. Therefore, you need to choose a convenient place before making the

wheel.

Gymnastics at home requires caution. Make sure there are no obstacles. For quality learning, exercises are best done near a wall.

It is quite understandable that it is more convenient to work out in the gym or on the street.A strong enough assistant will not be superfluous, capable of holding a novice acrobat in his hands for a few minutes

For quality teaching, exercises are best performed near a wall. It is quite understandable that it is more convenient to work out in the gym or on the street. A strong enough assistant who can hold a novice acrobat in his hands for a few minutes will not be superfluous.

Pay attention to clothing. No constraint of movement and baggy. In the process of learning, you need to be prepared for the fact that before making a wheel, you will have to be in a “upside down” position for some time

Accordingly, all things will slide down.Lightly skinny shorts and a T-shirt are the most practical options. Warming up before starting exercises will warm up all muscles, preventing possible sprains if the exercises are not performed correctly

In the process of learning, you need to be prepared for the fact that before making the wheel, you will have to be in the “upside down” position for some time. Accordingly, all things will slide down. Lightly skinny shorts and a T-shirt are the most practical options. Warming up before starting exercises will warm up all the muscles, preventing possible sprains if the exercises are not performed correctly.

Warm-up should be given a lot of attention. You can’t just wave your hands and start learning right away. Warm-up should include a set of exercises that must be performed correctly

All muscles of the body should be warmed up as much as possible. The joints should not crunch. Be sure to stretch the muscles of the arms, legs, back and neck. The neck generally needs to be given special attention. Experts recommend doing several exercises to warm up her. When falling from a stand upside down, the cervical vertebrae undergo significant deformation.Indicators of an effective warm-up are a noticeable increase in heart rate and a feeling of a surge of warmth in all parts of the body

The warm-up should include a set of exercises that must be performed correctly. All muscles of the body need to be warmed up as much as possible. The joints should not crunch. The muscles of the arms, legs, back and neck must be stretched

The neck generally needs to be given special attention. Experts recommend doing several exercises to warm it up.

When falling from a stand “upside down”, the cervical vertebrae undergo significant deformation.

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