Information about rhythmic gymnastics

 

Where and how we practice rhythmic gymnastics?

Rhythmic gymnastics trainings are held in a sports hall, on a specialized carpet. In the game, the exercises are selected so that any of them can be performed at home, outdoors or in a school gym. It is important not to break anything around us. The clothing is sportswear, fitted on the body. The hair is also tucked away if it is long - in a ponytail, braid or bun, so as not to interfere with the athlete. The sportswear consists of several parts: 

- legging

- shirt / tank top

- socks / toe shoes for rhythmic gymnastics

- if you are outside or don't have a carpet, wear sneakers

Initially, the recommended training duration is 1 hour, 3 times a week. As the level of gymnasts increases, the duration of training and the load increase. In the game, you will receive a new level every week, which you can easily explore, improve and practice before the next, more difficult challenge comes.


The apparatus should be chosen by size according to the age, height and skill of the athlete to prevent injury.


Apparatus standarts

AGE

ROPE

HOOP

BALL

CLUBS

RIBBON

under to 11 yeras

1,6 m min.

60 – 80 cm

14 – 19 cm

35 cm мин.

150 г min.

4 m min.

12-15 years


2 m min.

70 – 89 cm

260 g

18 – 19 cm

400 g

41 – 45,5 cm

150 г min.

5 m min.

stick – 57-60 cm.

up to 15 years


2 m min.

80 – 89 cm

300 g

18 – 19 cm

400 g

44 – 45,5 cm

150 г min.

6 m min.

35 g min.

4–6 cm width

stick – 57-60 cm.


How to measure the appropriate size of a rope - starting position standing, griping the rope by both ends, stepping on the middle of the rope with both feet. The ends of the rope must reach the athlete's armpits..

How to measure the appropriate size of a hoop - starting position standing, the hoop is next to the body. It height should be approximately the amount of the hip joint.

A way to measure the appropriate size of a clubs - the club is placed along the length of the arm. When the small ball is in the palm, the other end of the club reaches the middle of the arm at most.


What skills does rhythmic gymnastics develop?

  • flexibility – develops through complexes of exercises to improve the range of motion in various joints and stretch ligaments and tendons in the corresponding segments of the body, which can cause slight pain in those who are involved.

  • strength – it is developed by muscle strain with different types of exercises of a specific strength nature for each muscle group, which can cause unpleasant sensations such as pain and fatigue of the body and muscles

  • speed - a genetic capacity that develops with different types of running exercises, speed complexes of individual body movements that "wake up" the reactions of the athletes

  • endurance - develops through long-term of the body strain with various types of exercises, leading to exhaustion in order to adapt the systems and organs of the body and challenge the will and character of the athletes

  • coordination – it occupies a central place in the training process of the gymnasts. The good thing about this quality is that it improves significantly the k process, but it costs multiple iterations. The athletes work daily on this quality of theirs, through exercises with the body combined with the movement of the apparatus

  • attention control - ability to direct, control and maintain the activity of attention, development of concentration and resistance of attention, necessary for the perception, assimilation, control and regulation of the execution of individual elements and combinations by the gymnast

  • internal motivation – the activity and effort are caused by an internal need for development, improvement and achieving high results

  • confidence - belief in own qualities and skills, the athlete's conviction that the tasks set are feasible and the efforts will lead to the desired result

  • mental stability - the ability to maintain a relative balance of mental activity, regardless of the action of various external and internal factors