Gymnastika

PRESS HAND STANDS: ✨ Lifting + Shoulder Leans ✨ Getting your press hand stand is a big deal for any gymnast.  It is a full body strength challenge that takes some time to achieve.  We have broken it down!  Follow and practice the steps below to achieve your press hand stand goal.   1. Sitting:  Straddle Leg Lifts:  This is an amazing ab workout in itself!  Start by sitting in a straddle, placing your hands in the middle.  As you lift your legs up and down remember to keep your legs and toes nice and tight/pointed.  Your hands should be flat pushing against the floor. 2. Sitting:  Lift Up and Hold:  from a straddle sit, lift up to a straddle "L" position.  Push against the floor as much as possible, sucking the chest in and making those arms long.  This will lift the bottom and toes higher and create a nice round back (hollow). 3. Standing:  Shoulder Leans:  Standing in a straddle, place hands down and practice leaning your shoulders forward transferring your weight from your feet to your hands.  Keep your head in! 4. Standing:  Shoulder Leans + toe curls:  Repeat the step above but now curl those toes in as your are leaning forward.  This will make you hold the forward lean longer + work on those toes! 5. Standing:  Shoulder Leans + toe lifts : Repeat the step above and start to lift those feet up off the floor.  Remember not to jump or push those toes off from the ground.  This is all about leaning and upper body! **You can do this against the wall!  Keeping your chin in and letting your back "roll up" the wall as you are lifting up in your press will develop a good shape for a great press hand stand ;) Try this method if you're having trouble lifting your feet up.   6.  "Walking" Press Drills- Straddle:  Standing in a straddle, place hands down, lean your shoulders forward transferring your weight from your feet to your hands.  As you are shifting your weight over to your hands, lift up your feet and place them in front of your hands.  This will make you move forward.  Keep your head in! 7.  "Walking" Press Drills- Pike:  Same as above except now your feet will be together.  As you transfer your weight over to your hands, lift up on your toes and place your feet in between your hands.  This will walk your forward.

Our HANDSTAND LESSON with Ms.Abby is here! Follow along with these steps and let’s practice 🤸🏻‍♀️🥇💫 🔹LUNGE- a strong lunge will make a strong skill! 🔹T-POSITION- this takes balance! Tick tick between lunging and balancing into a t-position. 💫 See if you can hold the ‘T’ for 3 seconds before landing back in a lunge. Place hands down - look at them. 🔹 DONKEY KICKS- for strong arm support. Practice jumping your feet off the ground and keeping your eyes on your hands (looking at your hands will prevent you putting your head down on the ground 😉) 🔹 1 LEG KICKS- start from the beginning. Lunge, T-position, hands down far away from your front foot to put more body support on arms, kick your back leg (point those toes!) 🔹1 LEG KICK + HOP - add on to the previous step and hop that front foot off the floor. Remember to look at your hands and land back in a strong lunge. Only go as high as you feel comfortable. 🔹HANDSTAND- go through all of the steps above. Only kick a little at a time. 🔹🔹practicing your handstand by the wall will allow you to feel more comfortable getting your feet higher up. IF YOU GO OVER- turn and land on your feet, like a cartwheel! Don’t flop over- ouch! Be patient, go through the steps, practice and you will get it! Have fun and be safe! 🤸🏻‍♀️🤸🏻‍♀️🤸🏻‍♀️🤸🏻‍♀️🤸🏻‍♀️🤸🏻‍♀️

This is the perfect starter warm up for our class kids. Take your time and have fun!

Practice these little basic warm up and coordination moves to stay fit, happy and healthy!

Forward Rolls for beginners🌟 ——— Grab some pillows and let’s begin! ——— Step 1: Begin with ‘Rock and rolls’ Step 2: Rock and roll to stand up ta-da! Step 3: Forward roll time! - begin with arms up, standing tall. - place hands down, look at belly - push and roll over your head (try not to let it touch the pillow), reach forward and stand up. Ta-Da! You did it! ——— * CHALLENGE* hold a stuffed animal between your knees to keep your legs together and avoid kicking 🤸🏼‍♀️

Let's jump and hop! Bring your stuffed animals and practice your : *Hops - 2 feet *Tuck Jumps *Straddle Jumps *One foot hops *Side jumps

The cartwheel lesson is here! 🤸🏼‍♀️🤸🏼‍♀️🤸🏼‍♀️. This is perfect for beginners and those who are looking to make their cartwheels perfect ⭐️ have fun ⭐️!! —————————— Things you will need: pillow or a small soft mat —————————— Step 1: Lunge- with both legs in front (as shown). Bend the first knee, back leg straight. Arms up above the head and pretend like you’re pushing forward against the wall for a perfect lunge. Eyes forward. Step 2: Levers aka ‘T-position.’ All about balance! Focus forward and try to stay straight! Step 3: Lunge Kicks- start off with a lunge- place hands on floor- kick the back leg up as high as you can 5 times. Switch and repeat with the other leg. Step 4: 🕷 SPIDER JUMPS 🕷! Place hands on pillow and hop feet side to side. Step 5: 🤸🏼‍♀️ It’s Cartwheel Time 🤸🏼‍♀️! Lunge with your best leg in front. Turn your hands toward the same direction. Place hands down on pillow and kick legs over one at a time to the other side. Remember to look at the pillow when you stand up at the end in your opposite leg lunge. PRACTICE, PRACTICE, PRACTICE!! You got this 💪🏼🤸🏼‍♀️ -