Gymnasts must not use a tool or an object.
Gymnastics floor with an area measuring 12 x 12 meters, and 1 meter area to maintain security.
1. Rolled.
How to do the following:
a. Attitude beginning squat, hands rested on the mat shoulder width apart.
b. Both legs straightened out, elbow bent, folded head until your chin touches your chest.
c. Roll forward by landing neck first and second legs folded tightly to the chest.
d. Second hand pedestal flexing of the mat, grasp ankles and tried to get up.
e. Return trying to get up.
2. Kayang.
Kayang is resting foot position with four points in the upside-down with stretching and lifting the abdomen and pelvis. The value of the movement by placing the foot kayang higher pressure on the shoulders and a little at the waist.
Benefits of kayang movement is to increase shoulder flexibility, not flexibility waist.
How to make a move kayang as follows:
a. Attitude starters stand, keduan hand rested on her hip.
b. Both knees bent, elbows bent, head back in the fold.
c. The hands rotated backwards until it touches the mat as a footstool.
d. The position of the body curved like a bow.
3. ATTITUDE CANDLE.
The attitude is the attitude of supine sleeping wax then lifted both feet hard on the (meeting) together, waist and shoulders supported by both hands remain attached to the floor. In doing attitude candles, abdominal muscle strength to work for both hands supporting the waist.
How do wax attitude motion as follows:
a. Sleeping on your back, arms at your sides, the view to the top.
b. Lift both legs straight up and tight.
c. On which the whole shoulder is aided both hands supporting the waist.
d. Maintain this position for a while.
4. Bolsters resilience.
a. Exercise berakan series rolling.
How to do the following:
1. Attitude beginning menelantang lying or sitting telumpar.
2. Roll back, leg hard, legs near the head, arms bent, hands rested on the side of the head, thumb close to the ear.
3. Roll forward along the crack front legs upward, rejected hand floating bodies and arcing, head meetings.
4. Landing with feet together, pelvis thrust forward, hard body arcing upward.
b. Lenting head / forehead
How to do the following:
1. Rests on the forehead and bent to form equilateral triangles, back straight, legs tight and straight, toes resting on the floor.
2. Roll to the back of the leg with crack simultaneously reject strong-strong hands, the head of a passive, floating bodies and arcing.
3. Landing with feet together, body arcing arms up.
5. Resilience roll forward CONTINUED nape / HEAD
Before exercise rangkain roll forward movement Resilience neck / head, will be discussed first how to bolster the right front.
How to perform roll forward the following motion:
a. Attitude beginning squat hand rested on the mat shoulder width apart.
b. Straighten your legs, bend your elbows in, head folded up chin touched his chest.
c. Roll forward by landing neck first and second legs folded tightly to the chest.
d. His hands let go of the pedestal mat, grasp ankles and tried to get up.
e. Return trying to squat.
6. HAND STAND (STAND HANDS).
a. Standing Hand (Hands Stand)
1. Attitude starters stood, one foot slightly forward.
2. Bend over, hands shoulder width apart on the mat bearing arms hard, a slightly forward, ass pushed as high, front legs were bent back leg straight.
3. Swing the leg back up, tighten your abdominal muscles.
4. Both legs tight and straight is a line with the body and arms, the view of the pedestal hand, body stretched upwards.
5. Note the balance.
b. Attitudes Leg Stand With Open Hands
1. Attitude starters stood, one foot slightly forward.
2. Bow body, hands shoulder width apart on the mat bearing straight, a slight view straight ahead, butt pushed as high, legs bent forward, while the back leg straight.
3. Swing your leg back to the top, followed by the other leg.
4. Both legs tight and straight is a line with the arm, leg after it was opened to the left and right side, hold this position for a while, then returned and opened dirapat foot forward and rear view pedestal between the two hands.
