Macam Gerakan Senam Lantai - Materi Pembelajaran Senam Lantai

Introduction

This tutorial covers various floor gymnastics movements, including front rolls, back rolls, cartwheels, candle poses, bridge poses, airplane poses, and handstands. These movements are essential for developing strength, flexibility, and coordination. Whether you're a beginner or looking to refine your skills, this guide will provide you with clear instructions on how to perform each movement safely and effectively.

Step 1: Front Roll

• Start in a standing position with your feet shoulder-width apart.
• Bend your knees and lower your body into a squat.
• Tuck your chin to your chest and roll forward, placing your hands on the ground.
• As you roll, push off with your feet and use your hands to guide your movement.
• Aim to land on your feet in a standing position.

Tips:

• Practice on a soft surface to reduce the risk of injury.
• Keep your body tucked tightly during the roll.

Step 2: Back Roll

• Begin in a sitting position with your knees bent and feet on the floor.
• Tuck your chin to your chest and roll backward, placing your hands on the ground.
• Push off with your feet to help propel your body over.
• Aim to land back on your feet or in a sitting position.

Common Pitfalls:

• Avoid arching your back too much; keep it rounded.
• Make sure to protect your neck by tucking your chin.

Step 3: Cartwheel

• Stand tall with your feet together.
• Reach your arms overhead and lean to one side, preparing for the turn.
• Place your hands on the ground in a wide stance as you kick your legs over.
• Keep your body straight and finish in a standing position.

Practical Application:

• Use a mat to practice if you're new to this movement.

Step 4: Candle Pose

• Lie on your back with your arms at your sides.
• Lift your legs straight up towards the ceiling, keeping them together.
• Support your lower back with your hands as you lift your hips off the ground.
• Hold the position for a few seconds, breathing deeply.

Tips:

• Engage your core to maintain balance.
• Focus on keeping your legs straight and pointed.

Step 5: Bridge Pose

• Lie on your back with your knees bent and feet flat on the ground.
• Press your feet into the ground and lift your hips towards the ceiling.
• Keep your shoulders relaxed and arms at your sides.
• Hold the position for a few seconds before lowering back down.

Common Mistakes:

• Avoid overextending your neck; keep your head flat on the ground.

Step 6: Airplane Pose

• Begin in a standing position with your feet together.
• Lean forward, extending one leg back while keeping your torso straight.
• Stretch your arms out to the sides, parallel to the ground.
• Hold the position for a few seconds, then switch legs.

Practical Tip:

• Focus on a fixed point in front of you to improve balance.

Step 7: Handstand

• Start in a standing position with your arms raised.
• Kick off from a standing position or walk into a handstand against a wall.
• Keep your body straight and engage your core.
• Hold the position for as long as comfortable.

Safety Advice:

• Practice against a wall or with a spotter until you gain confidence.

Conclusion

Incorporating these floor gymnastics movements into your routine can enhance your strength, flexibility, and overall fitness. Begin practicing each movement individually, focusing on form and safety. As you gain confidence, try linking movements together to create a flow. Remember to warm up properly before starting and cool down afterward to prevent injuries. Happy practicing!