Rhythmic gymnastics. Basic concepts.
What is it? Rhythmic gymnastics originates from gymnastics and anaerobic exercises. Also rhythmic gymnastics is known under the phrase "general strengthening exercises." It does not need sports equipment or a gym. At the beginning of the appearance of rhythmic gymnastics, its popularity was the same, both in men and women, but in time the weaker sex monopolized it.
Exercises rhythmic gymnastics are simple exercises aimed at different muscle groups without the use of additional means (for example, dumbbells). As a load on the muscles, the body weight is used. The essence of gymnastics is that the body, the muscle groups, thanks to special exercises, is affected by the mass of its own body.
Our body is unique in its own way. Each of us has an individual form of activity. Thanks to rhythmic gymnastics, muscle tone is strengthened and maintained, and general physical preparation improves. Classes in rhythmic gymnastics keep in excellent condition not only external forms, but also have a beneficial effect on the work of the heart and skeletal muscles. Acceleration of the heart rate during exercise by this gymnastics helps strengthen the heart muscles, which reduces the risk of cardiovascular diseases.
Exercises of rhythmic gymnastics.
The program of gymnastics is extremely balanced and effective. Just a few exercises can be aimed at a whole group of muscles. For example, squats affect the muscles of the thighs and buttocks, raising the legs from the floor is supported by the muscles of the lower press. Thanks to the exercises of rhythmic gymnastics, endurance develops, muscle tone is increased and metabolism is accelerated. In order for the metabolism to remain normal, it is recommended to alternate the exercises.
When practicing gymnastics, it is necessary to take into account the sequence of exercises, their units, the number and methods of execution. For better perception of exercises, you can use music, it has a beneficial effect on the mood of a person, which is important when doing exercises. Also, music helps in maintaining the rhythm. Before you start, be sure to do a little exercise (warm-up) to prepare the muscles.
After "warming up" of the basic muscle groups - warm-up, the basic exercises follow. Each of the exercises must be performed at least 5 times with a 3-minute breather. Over time, the number of exercises can be increased.
Some of the basic exercises of rhythmic gymnastics:
- Squats. Legs on the width of the shoulders, arms parallel to the floor, back straight. Slowly, as low as possible, sit down, while the hands should remain parallel to the floor. Accept the starting position and repeat the exercise. Also, the exercise can be performed with the foot raised and extended forward. At the same time hands are extended forward. These exercises help strengthen the muscles of the buttocks and thighs.
- Rotation of knee joints. Feet together. Put your hands on your knees. Slowly start to rotate the knee joints first in one direction (clockwise), then in the opposite direction. The rotation time in one direction should not exceed more than a minute.
- Jumps in place with changes in the position of the hands and feet. Stand up straight, put your feet as close as possible, hands at the seams. When jumping, try to spread your legs as much as possible. It is desirable to clap your hands over your head at the same time. Land in the starting position.
Basic rules when doing exercises.
Exercise in any case is not recommended to stop abruptly and interrupt, and not having finished. To achieve the best result, their daily, regular execution is necessary. In the first days of the exercise, it is recommended to repeat the exercise at least 5 times. Gradually exercise increases to 25-30 approaches.
The main rules of employment.
- Classes begin with a minimum, depending on the degree of your preparation. Gradually, you can increase the number of approaches, the complexity of exercises and the duration of implementation.
- Classes should be conducted daily for the best result and quick achievement of the goal. An exception may be a decline in strength, when restoring the condition, one should continue the studies.
- The room in which classes are held should be well ventilated, illuminated, clean, safe, cool. The floor must be level.
- For classes, comfortable clothing is needed, which is well stretched and does not interfere, when exercising on the floor, it is necessary to put a mat or sports mat.
- Exercises should be performed from simple (basic) to more complex, if necessary, ask a coach or partner to help you.
- It is necessary to breathe correctly and evenly. If you want to drink, quench your thirst.
- If during the class you feel a headache, shortness of breath, dizziness, stop exercising immediately.
Rhythmic gymnastics has a lot of advantages:
- the possibility of conducting classes in any place;
- training is allowed at any age;
- for the lessons there is no need for additional sports equipment and money for a subscription to the fitness club;
- rhythmic gymnastics is an effective tool in the treatment of depression;
- training helps to strengthen the muscles and their tone;
- helps to improve overall health;
- classes allow you to achieve a good physical shape for a long time.
With all these factors, we can note only two minuses:
- It is impossible to regulate resistance, since the resistance is your own body;
- limited number of exercises.
Rhythmic gymnastics is not only an excellent variant of supporting the body in excellent physical form, but the opportunity to reduce the risk of diseases that can lead to irreversible consequences.