Gymnastic exercises: review of the simplest and most basic exercises for beginners (110 photos)

For whom exercise can be dangerous?

Reasonable physical activity has a beneficial effect not only on the figure, but also allows the internal organs and systems of the body to work well. Some doctors believe that sports are contraindicated for overweight people, but not for everyone. First you need to determine how much your weight is above normal and select the appropriate set of exercises.

Gymnastics is contraindicated for overweight people in the following conditions:

• obesity 4 degrees;

• manifestation of a rare pulse, less than 60 beats per minute;

• increased blood pressure more than 1 - 2 times a month above 200 to 120, presence of heart problems.

People with grade 2 - 3 obesity need to choose gymnastics that does not put a lot of stress on the spine and joints in order to avoid injuries. If during exercise you experience shortness of breath, increased sweating, or the inability to perform any exercises, this is not a reason to stop exercising.

Where to begin

Before you begin physical activity, you need to determine your main goals. So, gymnastics for losing weight or staying in shape differs from therapeutic exercises. Accordingly, classes will be held in different forms.

It is best to start exercises with the help of a specialist. The trainer will be able to adequately assess the state of the body, the level of physical fitness, compare all external parameters and be able to develop a suitable complex that will help to obtain the desired result in a short time without negative consequences. If this is not possible or you simply don’t have enough time to visit the gym, you can use a special gymnastics program for beginners at home.

Important details:

1. Gymnastics classes should be regular (about 2-4 times a week) and last at least 30 minutes. Only in such conditions can you quickly accustom your body to stress and achieve changes in appearance.
2. Don't forget about the water regime too. You should not eat anything 40 minutes before the start of your workout. During gymnastics, especially in the initial stages, it is necessary to constantly drink water in small sips so as not to disturb the water regime.
3. Be sure to stretch your body before starting classes. Warm-up should take no more than 10 minutes, but during this time you need to warm up all muscle groups as much as possible. A standard warm-up includes tilting the head, torso, rotating the shoulders and hands, warming up the knees and feet. Then it is recommended to do several dynamic jumps with arms and legs spread to the sides. This will help to finally warm up the body and prepare it for the next stages of gymnastics.

How to become a gymnast

How to become a gymnast?

Children start rhythmic gymnastics early - usually at 5-6 years old. At this age, muscles and ligaments are still flexible and easier to stretch, for example.

Before choosing a rhythmic gymnastics school, think about what you expect from it? If you are attracted to rhythmic gymnastics by competitions, victories, awards, or maybe you see your daughter as the next Olympic champion, then you should choose a serious school and an experienced coach.

In this case, it is worth remembering that gymnastics is not only wonderful performances accompanied by beautiful music, but, first of all, serious regular training, considerable workload, and enormous work by the child himself, his coach and parents.

Only after this can you count on competitions, awards and fame, if all this is accompanied by abilities. And an experienced coach will help you consider and develop them. He will become the girl’s “second mom and dad” on trips to competitions and training camps, he will look after her, console her, set her up for victory, and teach her.

That's why it's important not to make a mistake here. If medals and fanfare are not too interesting to you, you can find a simpler school or section

For example, at the native regional palace of culture and sports. The loads there will be lower, the requirements will be simpler, and, of course, the fees will be lower and closer to home

If medals and fanfare are not too interesting to you, you can find a simpler school or section. For example, at the native regional palace of culture and sports. The loads there will be lower, the requirements will be simpler, and, of course, the fees will be lower and closer to home.

When choosing such a school-section of children's rhythmic gymnastics, the competitions in which your gymnast can participate will most likely be at the school or district level

Although, if a girl pleases with good results, coaches from serious rhythmic gymnastics schools, or even schools where our future Olympic champions train and educate, may well pay attention to her

What you will need for classes.

The first thing that is needed is, of course, the sports uniform in which the girl will train - a special leotard for rhythmic gymnastics.

Important!

There is no need to immediately purchase the “concert” version, embroidered with rhinestones and sparkles; they will most likely get in the way.

To begin with, it is worth stopping at the simplest leotard, the main thing is that it is the right size and that the young gymnast is comfortable in it.

Shoes for training are, most often, simple Czech shoes.

Before purchasing equipment - ribbon, ball, hoop, it is better to first consult with a coach. He will tell you what will be more convenient to work with.

And some rhythmic gymnastics schools can provide their equipment at first. This is quite convenient - suddenly this sport is not suitable for your girl, and she decides to quit classes.

And good balls, clubs or hoops are not too cheap.

What can rhythmic gymnastics give?

Indeed, if classes are started for the sake of future glory and medals, then everything is more or less clear. However, there are hundreds of rhythmic gymnastics schools, but only a few qualify for the Olympics. You shouldn’t forget about simple sections that don’t strive to raise champions. So – why?

Children's rhythmic gymnastics is one of the most versatile and harmonious sports.

Physical activity here is accompanied by the development of flexibility, a sense of rhythm (and of course, gymnasts perform to music), coordination of movements, and plasticity. Gymnasts always have a wonderful proud posture, a beautiful figure, plastic, beautiful movements

But this is very important both for girls and for the women they will grow up to be.

A girl who has been doing rhythmic gymnastics can then easily move on to dancing, for example. And in rhythmic gymnastics, children acquire a unique ability to present themselves, as, probably, in all spectacular sports. A smile, a turn of the shoulders, a tilt of the head, every gesture - everything here is verified, beautiful, confident.

And, even if the girl does not follow the path of competition and fame, these skills will remain with her for the rest of her life, and this, you see, is also a lot.

What will the child need?

Classes require certain financial investments.

Education in public schools is free. But equipment and costumes for performances require significant expenses.

To work in the gym, the girl will need:

• swimsuit;
• bicycle shorts or leggings made of elastic fabric;
• Czech or half-shoes without heels;
• socks;
• gaiters for warming up muscles.

From equipment and shells you need to purchase:

• ball;
• jump rope;
• hoop and winding for it;
• a set of clubs and covers for them;
• tape;
• training mat.

Training camps, competitions, trips are paid for by parents.

It should be taken into account that there may not be many professional sections. Therefore, the costs should include transportation costs for accompanying the girl to training.

Having weighed all the pros and cons, we must not forget that a young athlete may not turn out to be a gymnastics star. But the skills and abilities acquired during training will be useful in later life.

How to become flexible develop flexibility exercises for flexibility

Being flexible and controlling your body with incredible ease is probably every woman’s dream. Some believe that flexibility is an innate quality of the body, others tend to think that this ability can be developed over time. In reality, both are right.

Natural flexibility undoubtedly exists, and it is enough for such people to simply maintain their tone. But any other person who does not have such a gift can become more plastic and flexible. This just requires desire, desire, perseverance and thirty minutes of free time a day.

Important!

Of course, good flexibility cannot be achieved in a short period of time, so you need to be patient and, forgetting about the word “quickly,” work diligently on yourself. But it's worth the result.

After all, flexibility, among other things, contributes to the accelerated metabolism of the body, in which the blood seems to run through the veins and delivers the necessary nutrients to all organs many times faster.

How to become flexible, what is needed for this?

First of all, we need regular exercises that promote the development of spinal mobility. When performing them, it is worth remembering the following:

• flexibility, even under the most intense loads, develops rather slowly;
• Exercises to develop flexibility should not cause pain. Too much load, especially in the initial period of training, can cause injuries of varying severity. To avoid severe muscle pain after training, your muscles definitely need rest.
• the set of classes must be balanced, which contributes to the symmetrical and harmonious development of the body.

Exercises for body flexibility

Lying on your stomach, you need to spread your legs slightly to the sides and bend your arms slightly, while pressing your elbows to your body. In this position, you need to touch the floor with your forehead. As you inhale, begin to move upward, arching your spine and leaning on your arms, and as you exhale, lower to the floor. In this case, the main thing is not to lift your pelvis off the floor. The exercise is repeated four times. When performing it, the emphasis is on working the back muscles, not the arms.

Standing on the floor, you need to spread your legs shoulder-width apart and clasp your hands behind your back. Without bending over, gently lift them up. Next, slowly lower your arms and unlock the lock, and then, after stretching your hands, repeat the exercise from the beginning. You need to do five repetitions of this exercise at one time.

Sitting on the floor, stretch your legs straight together. Use your fingers to smoothly reach towards your toes. If there is an initial stretch, then you can hold your toes with your hands and try to reach your forehead with your knees. Do this three to four times.

Lying on the floor, close your legs together and place your arms along your body. Helping with your hands, slowly lift your legs and pelvis up. Hold the shoulder blade stand for a few seconds, then lower your legs down, while trying to touch the floor behind your head with your toes, but without bending your knees. After holding this position for a few seconds, carefully and slowly straighten up. Repeat the exercise three to five times.

Sitting on your knees, cross your legs and place your hands behind your back. It is necessary to move your elbows deep back and place your palms together. Breathing deeply and evenly, stay in this position for half a minute. Repeat the exercise three to four times.

Standing on the floor, spread your legs as wide as possible. Having placed emphasis, half-squat on your right leg, reach for your left leg with your right hand, while leaning on your left hand. All this time, the left leg should be straight. Stay in this position for thirty seconds and change legs. Repeat the exercise five times.

Standing on the floor with your legs together, put your hands on your waist and bend forward and backward, ten times in each direction.

To become flexible, you need to pay special attention to stretching.

I hope we answered your question about how to become flexible and how to develop flexibility.

But remember that all exercises must be done slowly, slowly, in order to avoid possible adverse consequences. Performing such exercises for a long time will certainly give your body plasticity and flexibility.

https://youtube.com/watch?v=V2SBm863K0c

The article was prepared specifically for the website: zhenskiy-sait.ru

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Exercises for the abs

Lowering/raising the back from a sitting position. Starting position: sitting on the floor, fix your legs under the sofa or your parents should hold them, palms crossed at the back of your head. Slowly lower yourself onto your back, keeping your head on your chest the entire time, and then rise to the starting position without using your hands. Perform 2 sets 15-20 times with a short rest interval.

Raising legs while lying on your back. Starting position: lying on your back, arms along your body. Raising straight legs up to a vertical position and slowly lowering down. The legs must be stretched and tense (2 sets of 15 times with a short rest interval).

Where to start

1. Motivation, because without it there is no way. It is the strength of your motivation that will support you in moments when you want to give up everything and sit on a soft sofa with a piece of pie. Even experienced athletes have such moments, what can we say about beginners? Understand for yourself why you decided to do gymnastics, constantly keep the image of your ideal body in your head. And most importantly! Don't expect instant results. Let go, exercise regularly and learn to enjoy the process. Only in this case will you be able to get a slim, toned body without regular breakdowns.
2. Don't overload yourself right away. Start with feasible loads, letting your body get used to it, and gradually increase the difficulty of the workout. If you are new to sports, you don’t need to work up a sweat on the first day, this will not bring you the desired result, but it will guarantee you sore muscles the next morning.
3. Exercise regularly. To achieve good results, it is enough to exercise 3-4 times a week. This training regimen should become a habit and become a part of your life. Then you won’t even notice how, by doing exercises week after week, you will achieve the body you dreamed of.
4. Don't forget about your drinking regime. Remember, if there is not enough water, it is almost impossible to get rid of problem areas. Therefore, if you do not drink your daily allowance (1.5 liters per day), you will not be able to say “Chow!” the disgusted zone of the riding breeches or round tummy.
5. Proper nutrition. Even with the most exhausting physical activity, it is impossible to achieve results without proper nutrition and calorie counting.

How to build a lesson

* Start your workout with a warm-up. 4-5 minutes of joint exercises will help warm up the ligaments. Then perform 100 jumping rope jumps: 50 by rotating the rope forward, 50 by rotating it backward.

* Do the exercises consistently.

* Don't chase speed: there are a lot of stretching exercises in the complex, they cannot be performed in jerks. “Try to relax and make an effort as you exhale,” Christina reminds.

* Focus on your feelings. Mild muscle discomfort is acceptable, but sharp pain is not. The first indicates that the muscles are gradually stretching, the second can signal an injury.

* Do this program 5-6 times a week. “Regularity is very important when it comes to developing flexibility: the more often you do the exercises, the faster you will achieve results,” says Kristina Radikevich.

To perform the exercises of the complex you will need a mat and a jump rope.

Ready to start class? Repeat after Christina.

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By type of muscle strength contribution

The simple classification of gymnastic exercises depending on the contribution of muscle strength deserves special attention. Athletic activities require activation of internal forces, good muscle stretching and the ability to withstand increased loads in combination with developed motor qualities.

The second category includes technical exercises that are performed at home or in specially equipped gyms. To carry them out, the usual physical processes, gravitational force and engine thrust are used; this can be horse riding or parachuting.

All types of gymnastic exercises have a general division into classes, which are responsible for the development of certain skills, abilities and characteristics.

Experienced experts recommend that you consult with a trainer before compiling a set of exercises. This will help you navigate the correct way to perform the exercises and avoid injuries or sprains associated with strength and dynamic exercises.

By type of muscle contraction

The practical implementation of gymnastic exercises is associated with mandatory efforts and the ability to withstand different loads on the muscles:

• statistical, with a constant body position relative to the initially occupied position;
• dynamic, when they are performed the body moves along one or different amplitudes.

These groups of classes are selected individually; they can be done in the gym or at home, on the street or on vacation.

Where does aerobics begin?

Like any other sport, aerobics must begin with a warm-up.

We bring to your attention exercises that will help prepare your body for a more complex load at home.

Stretch your neck muscles

We stand straight, feet shoulder-width apart. Now we begin to perform circular movements of the neck clockwise, then counterclockwise. Number of repetitions – 10 times.

Without changing the starting position, we tilt our head forward, then back. Now left and right. Number of repetitions – 10 times in each direction.

Stretch the muscles of the arms and shoulder girdle

We stand straight, lower our arms down and clench them into fists.
Then we begin to swing each hand separately, the opposite one should remain down. Without changing the starting position, we bend the arms at the elbow joint and place our palms on the chest. Now we move our elbows back, first in a bent position, then in an unbent position. The number of repetitions is at least 15 times.

We stand straight, lower our arms down and relax them. We make circular movements with the shoulder joint, first in one direction, then in the opposite direction.

Stretch your core muscles

We stand straight, spread our legs at shoulder level, and place our hands on our belts. We begin to make turns with the body, first in one direction, then in the other.

This must be done carefully, with a gradually increasing amplitude of movement and speed. Number of repetitions – at least 20 turns in each direction

Without changing the initial position, we bend to the right and left, and we also need to reach with our hand in the direction in which we are leaning, for example, we lean to the right and stretch with our left hand. Number of repetitions: at least 10 bends in each direction.

We put our legs together and try to reach our toes with our hands.

We begin to do this exercise carefully and slowly, then gradually increase the pace. Number of repetitions – at least 20 inclinations

We stand up straight (if you are practicing at home, you need to stand near a wall or cabinet so that if something happens you can hold on) and bend one leg at the knee joint. Now we grab the heel with our hand and pull it towards the buttocks. Then we change the leg and do the same thing. Number of repetitions: 10 times on each leg.

And finally, we stand on our toes, raise our arms up and stretch as high as possible. We lower ourselves to the starting position and rest. The number of repetitions is at least 10 times.

Gymnastic exercises for beginner children at home, in physical education

When starting to engage in physical exercises with children, it is necessary to pay due attention to warming up the muscles, proper breathing, and study a set of basic exercises. Classes can be carried out both with and without the use of sports equipment.

Warm-up

The warm-up part of gymnastics includes exercises such as:

• Stretch your arms up.
• Head turns.
• Circular movements with your hands.
• Turn the body to the sides.
• Walking in place.

Such exercises are necessary to prepare the body for subsequent more intense loads.

Breathing exercises

Physical exercise requires an increased flow of oxygen to various systems of the body.

3 basic breathing exercises will help improve lung ventilation:

1. Feet should be placed shoulder-width apart, arms spread to the sides, then crossed over the chest. The hands are stretched to the back. Use your palms to clap your shoulder blades, and at the same time exhale forcefully through your mouth. Then the arms are smoothly spread to the sides. Walking is accompanied by such exercises 4-5 times after finishing running.
2. Stretching on his toes, pointing his arms up and then to the sides, the child leans down. At the same time, the feet are lowered to the floor, the arms are crossed and pressed to the chest. Exhale deeply. After this, you need to return to the starting position, taking a slow breath.
3. With your feet shoulder-width apart, your hands should be clasped at the back of your head. A deep bend forward is performed with a long exhalation. Hands reach to the floor. As you inhale, you return to the original position.

In the final part of the workout, the 2nd or 3rd exercise is performed 5-7 times in a row. It is important to know that inhalation is accompanied by movements such as raising the arms and spreading them to the sides, as well as returning the body to its original vertical position.

While exhaling, the following occurs:

• squats;
• bends;
• bringing together the hands;
• body turns.

Basic exercises

Gymnastics classes for beginners are based on exercises such as:

Exercises without objects

Both at home and in physical education classes, it is recommended to perform the following exercises without using objects:

• Walking, running in place and in circles.
• Circular (“Mill”) and cross (“Scissors”) movements with straightened arms.

• Tilts left and right. The fingers are crossed at the back of the head. Before tilting to the right, take a step in the same direction. Similar actions are performed in the opposite direction.
• Bend forward with clapping hands behind the knee. In the starting position, your arms are spread to the sides, your legs are shoulder-width apart.
• Raising a straight leg with a clap under the knee. The starting position is lying on your back, toes pointed, arms extended upward.
• Jumping. In the starting position, the legs are placed together, the arms look to the sides. After the jump, the legs are placed apart and a clap is made above the head.

It is recommended to end the workout with stretching.

Exercises with a stick

A set of exercises using a gymnastic stick is designed to work all the muscles of the body to ensure flexibility of the spine and joints:

• Body rotations. The gymnastic apparatus is placed on the shoulders. Arms are bent. Smooth turns are made to the left and right.
• Side bends. The initial position is the same as in the previous exercise. The body tilts to the right, then to the left.
• Tilts forward and back. In the same initial position, bend forward (you should look straight ahead) and backward (your back should not bend).
• Squats and lunges. The stick is fixed on the shoulders using bent arms. One leg stands still, the other extends as far forward as possible. A slow squat is performed. Then the feet are placed shoulder-width apart, and the squat is performed again. Next, repeat with the opposite leg.
• Exercises while lying on your stomach. The stick needs to be pulled forward and your arms raised as high as possible. Then you should place the stick behind your head. The chest and head rise. It is recommended that children remain in this position for 15-40 seconds. depending on the level of training.
• "Birch". Lying on your back, your legs need to be bent and pulled towards your chest. The stick, held with straight arms, is placed under the buttocks, hands resting on the floor. The legs are straightened, the toes are pulled up. Next, the exercise is performed in reverse order.

Gymnastic exercises for children “Berezka”.
Each exercise - with or without sports equipment - should be performed by the child 5-6 times (the norm for beginner children). Over time, the amount is increased to 10-12 times.

List of simple exercises for beginners

• We start with a warm-up. For example, walking in place with your knees raised high is ideal. First, slowly and gradually increasing the pace, when the muscles warm up, you should stretch the muscles. A Swedish wall is perfect for this.
• Exercises with dumbbells. You should bend your arms at the elbow joints (you can do it alternately for each arm or both together). Recommended number of repetitions: 15-20. Remember that in the first stages the dumbbells should not be too heavy, allow the body to get used to the load.
• Squats. Start with ten repetitions, and make sure that your body weight is in your heels. And also do not forget about the right angle between the toe and the knee.
• Lunges. An excellent exercise to help tone your buttocks. Start with twenty repetitions on each leg. If you have a wall bars, you can make the exercise more difficult by placing one foot on a bar and performing lunges. This will increase the range of motion and make the exercise more effective.
• Body turns. Stand straight, feet shoulder-width apart, place your hands on your waist and turn your body to the right and left. The approximate repetition time is about two to three minutes.
• Press. You should be in a lying position with your legs firmly planted. Number of repetitions 20.
• Jumping rope. A great cardio workout, do this exercise for two to three minutes. If you don’t have a jump rope, you can just jump on the spot, there’s no difference for the body.
• Run in place. Completes the cardio circuit, warms up the muscles, prepares them for further stretching. It takes two to three minutes.
• Be sure to finish your workout with stretching.

As you can see, everything is not so complicated. The main thing is just to start and remember why you are doing it in moments when you want to give up everything. If you feel that you are lacking the main component - motivation, then you can ask friends or family members to accompany you. Usually people readily agree, especially if these classes take place at home and do not require financial costs.

Achieve your goals. And remember that the most difficult is only the first step.

May you walk softly and confidently on your way to the figure of your dreams!

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Warm-up for men and women in strength gymnastics

These classes are characterized by increased physical activity. Simple exercises that can be performed without the use of additional equipment are exercises on uneven bars, horizontal bars, and also just in your home without the use of additional equipment and equipment.

Warm-up for men in strength gymnastics

1. Pull-ups on the bar. Develops back muscles, deltoids, biceps, shoulders - it all depends on the width and method of grip. There are more than 10 pull-up techniques aimed at developing different muscle groups. But it is worth noting that any type of pull-up very effectively strengthens the muscles.
2. Dips. Promotes the development of triceps if you perform push-ups with a straight torso. If you lean forward, the pectoral muscles are subjected to more stress.
3. Pushups. This is the mother of all exercises that include a set of strength exercises .

Next, let's look at exercises in the gym for those who have just decided to exercise:

• Push-ups from the floor.
• Curling arms with a dumbbell for biceps.
• Squat with a light load.
• Elevation jumps.
• Swing your legs to the side and forward.
• Extension of the torso face down and face up.

The goal of classes for women is to get rid of excess fat deposits and lose weight. To do this, you need to exercise with light dumbbells, bend your torso on an inclined bench, face down and face up. You can use weights.

Warm-up for women in strength gymnastics

Such exercises immediately give results, although the volume does not immediately decrease, but the muscles become toned, the pumping effect begins, which gives the figure an attractive appearance.

Girls need to exercise after being examined by a doctor, so that no health problems arise.

Gymnastics, features of the discipline and its definition

Gymnastics can be called a special culture of developing physical skills, building muscles and strength, combined with endurance and stability.

The set of classes includes various loads that help stretch muscles and increase their mass, making it possible to develop a certain muscular strength.

A unique physical discipline is carried out using stationary or portable simulators and devices. Depending on your goals, you can choose running and squats, jumping and throwing, lifting and hitting, which together help strengthen health and immunity.

Stretching

At the end of your workout, these exercises will help you relax your muscles and gradually develop flexibility. Children under 3 years old are recommended to complete all tasks except the splits.

Fold the legs together and apart with the help of parents. Starting position: sitting on the floor, legs together, hands reaching towards the legs. Parents lightly press on the back. 2 sets of 10 times.

"Ring". This exercise is aimed at stretching the muscles of the back, shoulder girdle, and front thigh. Starting position: lying on your stomach, lean on your straight arms, which are close to your stomach, and stretch your head up. Then bend your legs and stretch your toes towards the back of your head, trying to touch it. Hold this position for 10 seconds, then rest and repeat again.

The article was prepared by the club "European Gymnastics Center"

How to do gymnastics at home

To exercise

benefited, they should give pleasure, cause a feeling of pleasant fatigue. Any movement is very important for a pregnant woman, and if it is rhythmic and accompanied by music, it is doubly useful. So turn on your favorite music and get started.

If you do not want to use a ready-made complex, but like to improvise, then you can choose exercises arbitrarily

It is especially important to include exercises to relax the muscles of the back and shoulder girdle.

It is necessary to strengthen the muscles of the abdomen, chest, legs, perineum and pelvis.

We must not forget about the spine and joints, which experience a lot of stress, especially in the last stages of pregnancy, and also need training.

Under no circumstances stop halfway. Show a little patience, and you will become so accustomed to daily gymnastics that you will need it. In addition, you will soon notice how your well-being has improved.

During gymnastics, pay attention to your breathing. It should be smooth and deep

To learn how to breathe correctly, you can use special breathing exercises.

How to do gymnastics at home

How do rhythmic gymnastics training work?

Gymnastics lessons for adults are generally similar to what is done in classes in children's groups. “The training includes elements of fitness, stretching, and dancing,” explains Kristina Radikevich. “For example, at each lesson, special exercises are performed to develop flexibility and stretching, to set and correct posture, feet, to strengthen the abs, leg and back muscles. The training also includes mastering elements with a ball, mace, ribbon, jumps, turns, and acrobatic movements.”

If you have never done rhythmic gymnastics before, and in general you are not very familiar with sports, you should first master all these exercises with a trainer in the gym. But you can try to hone some basic elements, such as stretching and foot exercises, at home. This will help you understand whether you like this kind of training. In addition, even these simple exercises will be enough to improve stretching, relax the back muscles, and develop flexibility.

We asked Kristina Radikevich to compose and show us a set of rhythmic gymnastics exercises for adults.

Photos of gymnastic exercises