Category Archives: Workout

Get a Grip on Gymnastic Rips

Rips are a common and painful occurrence in the sport of gymnastics.  From novice to professional, each gymnast will likely experience rips some time during their gymnastics career.

How can you take care of your rips?

Prevention

1. After workouts, wash your hands with soap and water, and rub unscented hand lotion all through your hands. Use a brand recommended by your coaching staff.

2. Don’t let excess callouses build up. Prevent these by rubbing the areas with a pumice stone. What if your callouses are too new to find? Soak your hands in water for about ten minutes and you will be able to notice areas on the palm that retain a whitish color. These will be the affected areas you will want to rub. Use the pumice stone only as necessary. Do not over-do this process or over-use your pumice stone as this can cause more damage to your hands during workouts.

3. Always keep your hands somewhat moist. Don’t let them dry up, especially outside of the gym.

4. Use a combination of tennis wristbands, gym tape and pre wrap to cover areas of your hands that rub on your grips.

Dealing with a Rip

1. You should remove the excess skin and sterilize using a pair of nail clippers or medical scissors. Cover the rip with over-the-counter antibiotic ointment to allow the rip to breathe.

Healing

1. Once new skin has covered the rip, continue using hand lotion as described above. If the rip is allowed to dry up, the skin will crack and you will continue to rip in the same spot.

2. Working out when you have a rip; be sure to tape and protect the rip appropriately before you start practicing. Use ointment to prevent friction from re-opening the wound and cover with pre wrap and gym tape.

3. When you have a rip during competition; before competition keep ice packs on the area of the rip or soak your hands in ice cold water for ten minutes. Be sure that your hands return to normal temperature before you compete.

Home Conditioning Practice to help your Gymnastics Skills

Below is a list of 10 simple Conditioning moves that can help improve your basic gymnastics skills at home!

 

  1. Push-Ups
  2. Crunches
  3. Hollow Rolls
  4. Hollow Rockers
  5. Toe Raises
  6. Hand Stands
  7. Splits
  8. Pancakes
  9. Bridges
  10. Jumping Jacks

 

Strength and Flexibility are key factors that are required for a gymnast’s physical condition in order to perfect basics and improve and develop new gymnastic skills. Conditioning can be easily done in the home. Your Gymnast will be surprised at how such a small amount of conditioning at home can go a long way in the gym. Conditioning may not be the most fun or exciting, but it is a very valuable effort that can make all the difference in your gymnast’s skill, determination and confidence!

Click the link below to find more Conditioning moves and specific workouts to target your core, legs or arms!

https://www.pinterest.com/explore/gymnastics-at-home/?lp=true

How to do an Arial

Has your gymnast been struggling with her tumbling skills?

Improve your Side Arial skills in these easy steps!

 

Equipment Needed:

(2) Nimble Sports folding mats

Be sure to practice this skill outdoors where you have adequate room for tumbling and flipping!

 

Step 1:

Start by warming up. You’ll be using your legs a lot during a side arial so make sure your legs especially are good and warm! Make sure you do some jumping exercises on the specific leg that you will be taking off from. Tip: Try doing hamstring stretches to get the best stretch in your leg muscles. Don’t forget to flex those feet!

Step 2:

An arial is simply a Cartwheel with no hands. Before you start practicing your arial, make sure you’ve taken the time to master your cartwheel form perfectly! To introduce the arial into your layout, add a hop before you start your cartwheel.

Step 3:

Now that you’ve completed your “Hop-Cartwheel” it’s time to add a run. This will build more momentum and help you get in the air once we get close to a full arial!

The steps will look something like this: “Run-Run-Hop-Cartwheel” Tip: Since you’ve mastered your cartwheel already, make sure when you’re doing your new steps to get the fastest cartwheel you can without compromising the skill quality!

Step 4:

Takeoff; When you’re in motion for your arial, your legs become your hands! Be sure to keep your legs underneath your body to avoid a bad landing.

For your takeoff, we’re taking it back down to your “Hop-Cartwheel” phase. Except this time, you’re going to bring your body down towards your knee so you can have a strong push-off.

Step 5:

Add your “Run-Run-Hop”. During this motion be sure to swing your arms up to gain momentum on your hop, and pull them into your chest when you push off. This motion will help you get the height you need to accomplish a successful side arial!

To gain good technique, make sure your back is straight and your eyes are looking at the ground during the skill.

 

For a super secret tip on how to master your Side Arial, keep watching Sam and Teagan’s “How To” Video!

Gymnast of the Month: August

Gymnast of the month is……Sophia Diaz from @diazdolls

You may recognize Sophia from her flipping around on our Nimble Sports Gymnastics Horizontal Bar all over Instagram!

An excerpt from Sophia’s Mom;

“Sophia started gymnastics as a toddler in diapers in a mommy and me program… by the age 5 she started begging to take gymnastics! We tried a few places and she truly enjoyed it so we decided we would permanently enroll her in a place that truly matched her personality! In January of 2017, we enrolled her at her current gym. She did a month of recreational classes before she tested out and was asked to join pre-team. Sophia did pre-team from February until end of June and was asked to join their level 2 team! Sophia has such a drive and determination to learn new things and will continue to work at it until she can do it! I say work but when I see her on her equipment she is having so much fun. She was fortunate enough to receive a Nimble Sports Little Gym Deluxe set for her 5th birthday and has truly loved every piece of it. She is not only motivated to grow herself, but enjoys helping others (especially her younger sister Olivia) and her cousins…”

  

Sophia has always loved to perform floor routines, but is growing to love the beam which is said to be her most difficult event.

Watch for Sophia’s features on our @nimblesports Instagram Page!

 

 

How to have fun as a family with your Gymnast

Here are a few fun ideas we came up with here at Nimble Sports to get your whole family involved in Gymnastics!

  1. Create a maze or fort out of your gymnastics mats and balance beams.
  2. Play “Simon Says” Gymnastics style!
  3. Make obstacle courses out of your home equipment and see who does the best tricks or gets the best time.
  4. Use your tumbling mats to have a cartwheel competition. (anyone who does not want to participate can be a judge!)
  5. Find your favorite gymnastics challenge on Youtube and recreate it!

Below are a few videos of parents and siblings tumbling, jumping and having fun as a family, all while getting some home practice in! Let these challenges inspire you to make your own fun with your gymnasts! (Videos from “My Gym Dad” and “The Cheernastics 2”)

18 Ingenious Hair Hacks for the Gym

 

Having your hair falling in your face while at the gym is terrible! Here are 18 easy hairstyles that keep your hair far from in your face.

  1. The bang braid is your solution to keep annoying mid-level bangs off your faceBuzzfeed hair #1
  2. Or master the princess-y waterfall braid.#2
  3. Minnie Mouse buns keeps hair from whipping around everywhere.#3
  4. A ballerina bun will stay through even the most vigorous workout because spin pins.#4
  5. Braiding the underside of your bun/ponytail will keep loose strands from falling out during your workout.#5
  6. Or the topside if you have more issues with side pieces/bangs falling out.#6
  7. If you’ve got long hair, a knotted ponytail is an easy variation on a boring pony.#7
  8. A knotted ponytail works for shorter hair, too.#8
  9. A top knot can be done at a stoplight on your way to the gym.#9
  10. If you’ve got extra thick/long hair, boxer braid each side of your head and pull the remaining strands in a bun.#10
  11. A tiered ponytail will keep everything in its right place.#11
  12. Use yarn to tie your hair into a bun.#12
  13. There’s always the old sock bun standby.#13
  14. Use an Upzing Clip to create a super easy updo after your workout.#14
  15. A double braid is great for keeping hair secure during a swim.#15
  16. Spray leave-in conditioner or smooth some Moroccan/coconut oil into your hair before you go swimming.#16
  17. Use an old spice container as an emergency hair kit with pins, small hairspray, and anything else you might need.#17
  18. If you don’t want to wash your hair, sweat and build-up can be removed with baking soda.#18

 

 

Strength Training At Home

If you’re taking a break from gymnastic classes and don’t want to get rusty, or just want to do more at home, we’ve got some great suggestions. These exercises will give you that extra edge you need to rule the mat, beam, and bar.

Wall Sits

All you need for this one is a wall!

  • Find an open space on the wall and place yourself 1-2ft away from it 1facing forward.
  • Lean back and slid down until you’re in a 90 degree sitting position. Make sure and keep your head, shoulders, and upper back flat against the wall and your feet flat on the floor.
  • You want to maintain this position for intervals of 30 to 60 seconds. If you’re a beginner try 2-3 reps and then step it up as you become more comfortable with the move.     

Photo by Nerd Fitness

 

Mountain Climbers

Grab your mat to get started!1

  • Get into a pushup position on the floor, hands flat on the ground with fingers facing forward and arms directly under your shoulders.
  • Lift your right foot forward as close to you chest as possible while trying
    to keep your bottom down and your tummy tight
  • Continue alternating left and right feet
  • Try doing 3 sets of 10 reps, remember to stay hydrated!

Photo by Women’s Health

 

Burpees

Excuse you! The name might sound a little strange but this is a great exercise that incorporates strength, endurance, and cardio.

  • Your feet should line up with your hips and your arms should rest at your sides
  • Next lower into a squat position placing your hands in between your feet, make sure you use your legs not your back to lower yourself. 1
  • Then jump back 
  • Jump forward again keeping your feet on the outside of your hands
  • Stand up
  • Jump with arms extended upwards
  • This move is a little difficult and requires a lot of energy so do how many ever you feel comfortable with.

Photo by Burn It Fitness

Do you have any other great moves, tips and tricks to doing common moves better? Let us know! Also, if you have suggestions or topics you’d like to learn more about feel free to add suggestions in the comments below.

Excerpts from PerformanceU