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Everything You Need To Know About Gymnastics Training For Children

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Everything You Need To Know About Gymnastics Training For Children

Gymnastics is considered one of the best sports for children as it incorporates balance, flexibility, strength, coordination, discipline, and power. Whether it is just recreational training or part of a competitive squad,skills learned there can bring significant benefits to the child and contribute greatly to its overall development.

Top reasons why should you enroll Gymnastics to your child:

Improves general health

Being physically active is the cornerstone of gymnastics training. That helps children maintain good health and stay fit. That way they significantly reduce the risk of obesity, as well as strengthen their immune system. Plus, their muscle strength gains will serve them well to keep a good posture as they grow.

Great self-esteem

Training, competing and being part of a team build character and increase their self-esteem. It teaches them about emotional and physical challenges, and how to deal with them both as individuals and as a group.The positive experience gained from training gymnastics along with other children can build up their confidence so that they can navigate through other areas and challenges of their life with ease.

Healthy and strong bones

Many gymnastics exercises promote bone density. That holds great significance to the proper development and child growth.

Improved flexibility

Same as excellent bone density, flexibility is another direct benefit from gymnastics training. It means the child will be less prone to injuries, among other things.

Discipline and commitment

Training Gymnastics means following specific codes and rules in which safety and respect are primary. Very often those codes and principles are transferred to daily life and will remain as such in the future. Therefore, the child will grow to a person with the embedded in its character.

Coordination, motor skills, and balance

Gymnastics assists children to develop coordination and motor skills. One of the best gymnastic equipment for this is the gymnastics beams. It provides a sense of body awareness, and how to use their body in various ways. All that can be applied in other sports, other outdoor activities, as well as everyday life.

Core strength

Gymnasts have well-toned muscles and great strength to weight ratio. Regular training will not only promote that even more, but also help them improve their balance and posture.

Social skills

Training with other children from different backgrounds and age, working in teams, following instructions,talking to coaches, listening, all that can strengthen the child’s social and communication skills.

Emotional strength

Winning and losing is part of what it means to be a gymnast. Children can learn what it means and how to cope with that in a way it doesn’t have a significant impact on their emotional state. They learn that is part of everyday living and they will carry that with them for the rest of their lives.

Goal setting

That’s something that will matter hugely in their lives. Striving to achieve the goals set in the gym will teach them how to approach their life goals. They will be able to make their system,they will follow to the rest of their lives. A system of goal setting and achieving that will determine not just the limit of their sports success, but also how well they will do in life in general.

Potential risk

Gymnastics is a sport that is demanding and in which injuries can happen. However, children are steadily partaking in the world of gymnastics. That way they first learn how to be safe,improve their flexibility, their core strength, and even then get to try more challenging and complex routines. In many aspects, it’s a much safer sport than some contact sports such as American football.

But at the same time, it needs to be explained that injuries are part of the sport and can happen in various parts of the body. Young gymnasts are not exposed to the same injuries as professionals because they usually follow a different program. But, the risk,as in any sport is there, and there is no way around it. It is the parents that need to weigh in and decide whether the risk is worthy.

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Physical Fitness

Here are the best workouts for stronger legs

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Here are the best workouts for stronger legs

Legs workout 

Warm up (Mobility of ankles, knees and glutes improvement movements)

Air squats 10 to 12 reps, 2 sets

Goblet squats 10 reps, 2 sets

Lunges 10 reps (each leg), 2 sets

Main workout (4 sets of 10-12 reps of each exercise )

Back squats

Single leg press

Stiff leg deadlift

Walking Lunges

Leg extension

Cool down

For Bulking

Warm up (Mobility of ankles, knees and glutes improvement movements)

Air squats 10 to 12 reps, 2 sets

Goblet squats 10 reps, 2 sets

Lunges 10 reps (each leg), 2 sets

Back extension 10 reps, 3 sets

Main workout (Use heavy weights. 4 sets of 6-8 reps of each exercise, unless) indicated.

Back squats

Leg press

Stiff leg deadlift

Weighted walking Lunges 12 reps (each leg), 5 sets

Leg curls/ extension 10 reps, 5 sets

Cool down

For Leaning Phase 

Warm up (Mobility of ankles, knees and glutes improvement movements)

Air squats 10 to 12 reps, 2 sets.

Goblet squats 10 reps, 2 sets.

Lunges 10 reps (each leg), 2 sets.

Back extension 10 reps, 3 sets.

Main workout (Weight should be 60 to 70% of 1 RM. 4-5 sets of 12-15 reps of each exercise)

Deadlift

Leg press

Front squat

Step-ups (each leg)

Hip thrusts (weighted)

Back squats (narrow stance)

Cool down

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Physical Fitness

Running vs jumping rope: Which is a better way to lose weight?

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Running vs jumping rope: Which is a better way to lose weight?

If one is looking to lose weight, they must be consistent about their fitness routine. Since every body type is different, people may look to different things to reach their desired weight goal.

Both the exercises help to build endurance, strengthen heart muscles, maintain a healthy weight and bone density, increase longevity, and improve overall fitness,.

Benefits of jumping rope:

Faster weight loss

If your goal is more caloric expenditure, then jumping rope is a better option than running. One minute of it can burn 10-16 calories, which means skipping rope for 30 minutes, segmenting into three 10-minute rounds can burn around 480 calories. Ten minutes of jumping rope is equivalent to running for an eight-minute mile, which can result in faster fat loss, especially around your abdomen and trunk muscles, he explains, adding that people who have high blood pressure or heart problems should avoid it.

Strengthens lower body muscles

Jumping rope can make your lower body muscles stronger. Light and repetitive movements put less strain on your knees, improve ankle stability and develop the shape of your calves. Thus, jumping rope is a great exercise for people who have an injury that does not allow them to run.

Improves coordination and agility

Jumping ropes require quick footwork and full-body coordination with the wrists rotating in order to create continuous jumping motions. It is considered to be a great exercise for athletic conditioning, enhancing balance and coordination and building stamina.

Benefits of running:

Improves cardiovascular endurance

Running is an excellent exercise to condition your cardiovascular system, strengthening the walls of the heart and increasing its overall efficiency. It also supports healthy blood flow and reduces bad cholesterol levels in the body. People who run every day tend to have stronger hearts and low pulse rates, which reduce their risk of developing hypertension or other cardiovascular issues by 35-55 per cent.

Reduces mental burden

Running at moderate or vigorous levels helps your body release chemicals in your brain like endorphins and serotonin, which reduce stress levels and anxiety. Besides, running out in the open lessens feelings of depression, loneliness, and isolation, which also improves the quality of sleep.

Clears out lungs

Running helps to cleanse your lungs by removing excess carbon dioxide, decongesting mucus and even phlegm. Besides, running builds the endurance capacity of your respiratory muscles, allowing more fuller and efficient breaths, which helps prevent the risk of lung-related disorders.

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Physical Fitness

Four ways to rid your body of pain after exercise

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Four ways to rid your body of pain after exercise

It is very common to feel pain in your body parts a day after you have gone through rigorous exercise. Many times, we can feel pain in our joints after we have stressed them beyond our pain tolerance limits. There is, however, nothing to be scared of, since there is a solution to it.

There are many things that you can do if you feel pain in your muscles. Below are some of the best home remedies that can be followed if you are not sure what medicine to use, or are allergic to certain medicines.

Ice Pack

If the pain is crossing all limits, then you have to rub an ice pack gently on the aching part. This is probably the oldest and most common home remedy that there is, and it also works like magic.

Water to ensure help

Water is extremely important for good health and that is common knowledge. You should make sure that you are hydrated all day and drink lots of water before starting exercise. Drinking lots of water can help in relieving chronic pain. Add smoothies and detox juices to your daily intake. That will help a lot.

Hot water from taking a shower

Hot water is known to relieve muscle pain. For added effect and to relax the mind, add a few drops of essential oil so that you can heal faster.

Cherry juice

Cherry juice would also be of great help if you wanted to relieve pain.

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