RHYTHMIC GYMNASTICS

( https://www.youtube.com/watch?v=ilUTe1xaJZw )

Rhythmic gymnastics is a sport that combines elements of ballet, gymnastics, dance,

and apparatus manipulation. Individuals or teams of competitors (from 2 to 6 people)
manipulate one or two pieces of apparatus: rope, clubs, hoop, ball, ribbon and Free (no
apparatus, so called "floor routine").

It became an Olympic sport in 1984, with an individual all-around event.

The group all-around competition was added to the Olympics in 1996. At the
international level, rhythmic gymnastics is a women-only sport.
Rhythmic Gymnastics brings young girls quest for fun and creative outlet into the gym,
in an environment where girls can develop in a social environment with their friends.

Rhythmic Gymnastics is a fantastic sport to build a child's coordination, in

addition to developing poise, balance, agility and posture.

The sport provides the opportunity for gymnasts to express their own
personality and expression, whilst learning new skills along the way, keeping them
interested and active.

Rhythmic gymnastics is a women-only event in which gymnasts perform

on a floor with a rope, hoop, ball, clubs or ribbon accompanied by music, in individual
or group events. It evolved from a host of related disciplines. It incorporates elements
from classical ballet, such as pliés and arabesques, as well as the German system of
emphasizing apparatus work for muscle development and the Swedish method of using
free exercise to develop rhythm.

A. Warm-up/Cool down Exercises

1. Importance of Warm-up Exercises -The main goal of warm up is to avoid
injuries. Warming up your body is particularly important in preparation for
gymnastic activities since this type of activity is physically demanding. Below are
tips on how to do a good warm up exercise:

a. Jog in Place - start with a jog in place (approximately 5 mins) in your

floor space. This the most simple cardio method of increasing
your heart rate and therefore increasing blood circulation to
your muscles. 
b. Proper Stretching- Make sure to target the body’s major joints:
 Ankles - start on your hands and knees and extend out into a
planche position, rolling your ankles one at a time in a small circle
ground. Stretch out the Achilles tendon by stepping into lunge
 position, keeping your toes facing forward in front and behind your
body. 
 Wrists - in a kneeling position, flip your hands under (alternately
palms up, palms down) and use your body weight to stretch them
out, leaning forward and to the sides to cover a range motion. 
 Neck - tilt  your head from side to side (ear to shoulder), tilt your
chin up and down (chin to chest/sky), look from side to side (turning
the entire head), and roll your head clockwise and counterclockwise.
Make sure not to rotate your neck beyond your normal range of
motion. 
 Shoulders - bring one arm across your chest and gently pull using
your other hand until you feel a stretch in your shoulder and repeat
on with the other arm, stretch your triceps by raising your arms
above your head, bending one arm and grasping the elbow with the
other hand, pulling the bent arm towards your back (scapula) until
you feel the stretch in the arm, and repeat with the other arm. 
 Hips - Sit with the feet together in front of their body and pull their
feet towards their body to open and stretch their hips. 
 Back - Standing or sitting in a straddle position, reach down between
your legs until you feel a deep stretch (also stretching the hips), also
reach toward each leg stretching your sides. Stretch your back by
performing a bridge (also stretches your shoulder and hips). 
 Legs (calves and thighs) - sitting or standing in pike position (feet
and legs together), bending at the hips to reach your hands towards
your toes, keeping your head down towards your knees, you should
experience a stretch in the biceps femoris and gastrocnemius. 
           
2. Importance of Cool Down Exercises - After being active in a gymnastics
session, your muscles are still engaged, but fatigued and in need of recovery.
Cool down exercises can help aid, recovery, and maintain good health after intensive
training. 
 
a. Gentle Exercise - A slow jog in place for 5-10 minutes to slowly regulate
heart and breathing rate. 
b. Stretching - static stretching for 5-10 minutes can help decrease body
temperature, mechanically force waste products (formed in the muscles during
exercise) from the sarcomeres of the muscle to the blood due to high tension they
generate, and increase the range of motion at the muscle. Pay special
attention to stretching the muscles that were specifically strained
during exercises, stretching them longer. 
c. Nourishment - nourish your body with plenty of water before, during
and after participating in gymnastics activities. Consuming an appropriate amount
 of carbohydrates will replenish your glycogen stores that have been
depleted during the physical activity and supply your muscles with amino
acids to speed up the rebuilding of the muscle over the following days. 

B. Exercises with the Ball 

The ball is an apparatus used in rhythmic gymnastics. It is made of either
rubber or synthetic material. Fundamental elements of a ball routine including
throwing, bouncing or rolling. Please refer to this site; :
https://www.youtube.com/watch?v=YyEaYnJEJGQ

C. Exercises with the Wand

It is made of hard wood or rattan about 36 to 39 inches long and 1-½
inches in diameter. To add more attraction and interest in the movements,
the wand should be painted with different colors. Exercises with the wand are
excellent for their flexibility value especially in the arms and the shoulder
girdle. Please watch this video using this site; : https://www.youtube.com/watch?
v=yvoCqQZBT1o

D. Exercise with the dumbells

Power and strength are needed when you execute rhythmic gymnastics.
Dumbbells to be used for muscle training during the performing of physical exercises
are known. To be normally used for training the body, and particularly the arms,
and the dumbbells consist of a handle with a comparatively small diameter and a pair
of weight balls or weight discs of a larger diameter attached to the ends of the
handle.

E. Exercise with Ribbons

The stick has a 1 cm diameter and a length from 50 to 60 centimetres. It
is usually made of wood, bamboo, plastic or fibre-glass.  Most often the
ribbon is made of satin or a similar material without starch.  Its maximum weight
is 35 grams, its width from 4 to 6 centimetres, and its length 6 meters at the
minimum.This flexible, long, and light apparatus shapes patterns in space.  Its
aerial movements carve forms and images.  The elements are performed in
various amplitudes and rhythms. Snakes, spirals and throws represent the main
elements in the use of the ribbon. Please refer to this site:
https://www.youtube.com/watch?v=InGvLLB7L6k
F. Exercises with the Hoops
The hoop may be of wood or plastic. Its interior diameter is from 80 to 90
centimeters; its minimum weight is 300 grams. It must be rigid enough to retain
its shape. The hoop carves a space that must be fully used by the gymnast, as
when she passes through the hoop or when the apparatus rotates around any part
of her body.  The frequent grip changes in the handling of the apparatus require
strong coordination skills.  The shape of the hoop is ideal for rolling and rotating
the apparatus on the floor or on different parts of the body as well as for passing
over or through it. Please watch the video with this this site;
https://www.youtube.com/watch?v=NtouCkzWDPo

G. Exercises with the Ropes

The rope may be of hemp or synthetic material.  Its length is in proportion
to the size of the gymnast. Instead of a handle, each end of the rope terminates
in a knot. The technical elements can be performed with the rope open or folded,
held with one or both hands, with or without the rope changing hands. The
relationship between the apparatus and the gymnast may evoke an aggressive
image, as when the rope takes hold of the gymnast and wraps itself around her. 
But flexibility, agility, and gracefulness will always transcend this moment of “fury”.
Please refer to this site for more information;
https://www.youtube.com/watch?v=h9Aii-orrp0

H. Rhythmic Gymnastics Routine

Rhythmic gymnastics routines also combines’ ballet, body skills and
creative movements with music, while working with ribbons, balls, hoops, ropes
and clubs in a choreographed dance-and-tumble routine. There are two different
disciplines, individual and groups.
An individual gymnast competes with four different routines, using a
different piece of apparatus and music for each of them.
Groups are made up of 5 gymnasts (+2 reserves) and they perform 2
routines. As for individual gymnasts it will depend on the Competition Criteria on which
pieces of apparatus they use in their performances. Please refer to this video for
better understanding; https://www.youtube.com/watch?v=-OT9WDMtT8M and
| https://www.youtube.com/watch?v=H45SADZKshw
What Is a Gymnastics Apparatus?

In competitive gymnastics—such as during an Olympic Games competition—the

term apparatus refers to a piece of equipment that’s used in gymnastics, like the
vault table or the balance beam. Each gymnastics apparatus effectively serves as a
medium on which gymnasts demonstrate their strength and agility. Furthermore, the
term apparatus describes the events themselves. The term apparatus, therefore, has
two meanings in gymnastics: it refers to the individual events and the equipment that
makes these events possible.

Like women’s artistic gymnastics, men’s artistic gymnastics features floor and vault
exercises. Men’s artistic gymnastics does not include the balance beam or uneven
bars, but it adds the following:

1. Pommel Horse: Pommel horse routines consist of continuous circular

movements plus required scissored leg elements. The hands are the only part
of the body that may touch the pommel horse. Judges look for flow with
steady, controlled rhythm. Hand placements should be quick, quiet, and
rhythmic. The apparatus is the pommel horse itself, which looks like a vaulting
horse with two handles jutting upward.
2. Still Rings: In this event, gymnasts perform maneuvers on two rings
suspended in the air. Throughout the rings event, the rings must remain still
and under control at all times. Arms must never shake, and the gymnast’s
body must remain straight with no arching. Judges look for maneuvers like a
swing to handstand, a cross, an inverted cross, and a swallow or Maltese
cross. Unnecessary swings and instability result in lower scores. The apparatus
includes two rings suspended from high above the floor.
3. Parallel  Bars: Instead of uneven bars, male gymnasts use parallel bars. Male
gymnasts use parallel bars to demonstrate swing and flight elements. Judges
look for the gymnast to execute swinging elements from a support, hang and
upper arm position. An under swing (aka a basket swing) is also part of the
routine. The parallel bars themselves represent the apparatus.
4. Horizontal Bar (High Bar): A particularly high flying event, the horizontal
bar competition runs gymnasts through a series of swings, release moves, and
dismounts. Judges expect high bar entrants to execute a series of continuous
swings and turns. Each gymnast must perform an in-bar skill (for instance, a
stalder circle) and demonstrate at least one element in el-grip, dorsal hang, or
rearways to the bar. Extra consideration is given for somersaults, twists, and
dramatic dismounts. The high bar itself represents the apparatus for this
event.
 Gymnastics Equipment List
 Gymnastics Equipment.
 Accessories.
 Balance Beams.
 Ball.
 Chalk.
 Clubs.
 Flex Floor Systems.
 High Bars.

What is gymnastics heavy apparatus?

HEAVY APPARATUS IN GYMNASTICS Gymnastic events in the current situation include
floor, pommel horse, vault, rings, parallel bars and also high bars. Foam table
trainer and pommel horses are also well-known gymnastic equipment's.

What are the examples of gymnastic?

Learn About the 7 Types of Gymnastics

 Women's Artistic Gymnastics. ...
 Men's Artistic Gymnastics. ...
 Rhythmic Gymnastics. ...
 Trampoline. ...
 Tumbling. ...
 Acrobatic Gymnastics. ...
 Group Gymnastic

What are the 8 basic skills in gymnastics?

Basic skills required for the gymnast are flexibility, core strength, balance, upper
and lower-body strength, power, mental focus, discipline, and dedication.
Although not necessarily a skill, commitment is mandatory and is often assessed by
gymnastic coaches.
Refer to this link for better understanding: https://www.youtube.com/watch?v=yovr77U81rc