8 Macam Gerakan Senam Lantai Beserta Manfaatnya

Floor Gymnastics Movement – Who doesn’t want a healthy and fit body? Everyone, including you, of course want it.

Therefore, a healthy and fit body condition can help reduce the risk of dangerous diseases.

You can get a healthy and fit body by exercising regularly. Because, exercise can help burn calories in the body and convert fat into muscle.

There are many kinds of exercise that can be done such as cardio, lifting weights, and others. One sport that is currently in demand by many people is floor gymnastics.

Floor gymnastics is a gymnastics that has a variety of acrobatic movements that are usually performed by following the rhythm of the song.

Because of the movements such as acrobatics, this gymnastics prioritizes balance, strength, flexibility, and flexibility.

At the beginning of its appearance, floor exercise was used as a warm-up before doing more strenuous exercise.

However, over time, this gymnastics continues to be modified so that it becomes a gymnastics that has a variety of movements such as acrobatic movements.

In Indonesia, floor exercise is one of the materials in sports lessons and is taught to students at both the elementary and upper secondary levels.

Floor exercise provides many benefits, not only physically but also mentally. The physical benefits obtained from this exercise are that it can help maintain muscle strength, increase body flexibility, and burn fat in the body.

While the benefits for mental is to regulate emotions. Because, in doing floor exercises, patience and thoroughness are needed so that the movements performed are up to standard.

Floor gymnastics has several kinds of movements which of course have their respective benefits. So, what are these movements? And what are the benefits? Let’s see the following explanation.

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1. Handstand movement

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The first floor exercise is a handstand. As the name suggests, a handstand is an inverted standing movement using both hands as a focus.

The movement is carried out in an inverted position, where the feet are on top while the head is down. While the hands focus on the body.

It should be noted that when doing this movement, it must be on a hard base so that the balance of the body can be maintained.

The main purpose of the handstand exercise in floor exercise is to train the body’s balance, strengthen the arm muscles, as well as the abdominal muscles.

To do a handstand, it takes mastery of the correct technique. Therefore, it is very necessary to gradually practice this movement.

In addition, you must also be accompanied by a trainer or person who is an expert in floor gymnastics to reduce the risk of injury.

2. Headstand movement

8 kinds of floor exercises and their benefits!

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The headstand movement is the term for standing with the head. More specifically, a headstand is an upright posture with the focus on the head and hands with the elbows bent and the palms in focus.

As with the handstand, it takes a flat and hard base when doing this movement so that the body remains balanced.

To be able to master the headstand movement, it takes regular practice and also learn to eliminate the fear of falling.

In addition, you also need to learn the right technique through various yoga poses to be able to master the headstand itself.

The benefit of the headstand movement is that it can circulate blood and oxygen to the head area so that blood flow that flows well to the head can improve brain function.

Not only that, a headstand can also help release stress, anxiety, and fear.

3. Roll forward

8 kinds of floor exercises and their benefits!

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The front roll is a body movement that is carried out rolling towards the front through the back of the body, hips, waist and pelvis at the back.

You can do this exercise in two ways, namely the front roll with the prefix of a squat stance, and the front roll with the prefix of the standing stance.

The forward roll movement provides several benefits, including helping strengthen bones, flex the body, burn calories in the body, help increase blood circulation, and train balance.

Do not forget to use a mat when doing this movement so that the body avoids injury.

4. Rewind

8 kinds of floor exercises and their benefits!

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In addition to the front roll, there are also types of rolling movements from floor exercises, namely the back roll.

Back roll (back roll) is a movement to roll the body backwards with the legs folded, knees still attached to the chest, and the head is lowered until the chin kisses the chest.

This movement is also included in the category of movements that are difficult to do and have a higher risk of injury than the forward roll movement, so many people do not have the courage to do it.

Therefore, regular and proper practice is needed to perform this movement, and must be under the supervision of an expert in floor exercises.

However, the back roll seems to have many health benefits.

Just like the front roll, the back roll has benefits including helping strengthen bones, flex the body, burn calories in the body, strengthen muscles, help improve blood circulation, and train balance.

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5. Able

8 kinds of floor exercises and their benefits!

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Kayang is a floor exercise in which both hands and feet rest on the mat with the pelvis and abdomen raised upwards.

Not everyone is able to do this move. Only people who have excellent body condition and excellent body flexibility can do it.

The purpose of doing this movement is to train flexibility, especially in the shoulder. For those of you who have never done this movement, you are required to practice gradually first to avoid accidents such as injuries or fractures.

Kayang movement has good benefits, including being able to train the strength of the abdominal muscles, legs, shoulders, hands and waist.

6. Standing shoulder movement

shoulder support

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The shoulder stand movement is one of the floor gymnastics movements which has another term, namely the candle stance.

This movement begins with a supine sleeping position and then both legs are lifted straight up with a meeting. Then, both hands support the waist, while the position of the shoulders remains attached to the floor.

The shoulder stand movement requires the strength of the abdominal muscles to lift the leg. Meanwhile, the waist, back, and neck muscles are used to support the hands and body.

The benefits of this movement are to train muscle strength and train balance and body calm.

7. Bicycle crunch

crunch bike

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As the name implies, the bicycle crunch is a floor exercise that is almost the same as pedaling a bicycle.

The difference is, this movement is done in a supine position on the mat. This exercise can activate the upper abdominal muscles, making it effective for burning belly fat.

The benefit of this movement is that it helps shrink the stomach, so it is perfect for those of you who want to shrink your distended stomach.

Not only that, the bicycle crunch can also help strengthen the thigh and leg muscles.

8. Board movement


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Board is one of the floor gymnastics movements that is done by placing both elbows and hands on the floor surface. Meanwhile, the prone position is like wanting to do push-ups.

This move is real almost similar to the push up movement, but using the forearm as a support

Similar to bicycle crunches, planks are also suitable for those of you who want to get rid of a distended stomach.

In addition, this movement also provides other benefits such as strengthening core muscles, improving posture.

The final word

Well, those are some kinds of floor exercises that you can try at home to train your balance and flexibility.

You will also get other benefits from these gymnastic movements such as strengthening muscles, practicing body balance, helping the body to always be healthy and fit, and many other benefits.

However, you have to be careful when doing this. Because, some floor gymnastics movements have difficulties and the risk of injury is quite high.