In this ultimate guide, you’ll find out what gymnastics is, at what age you can start doing gymnastics, and what you need to practise it. It also explains why a warm-up is important and the different ways you can do one. We’ll also cover a number of gymnastics exercises for both at the gymnastics club and at home, using equipment such as wooden gymnastic rings. Finally, we explain the difference between artistic gymnastics and general gymnastics, and what you can do to prevent blisters.

What is artistic gymnastics as a sport?

Artistic gymnastics, often referred to simply as ‘gymnastics’, is an (Olympic) sport in which the skills of strength, balance, flexibility and coordination are central. In men’s gymnastics, six different apparatus may be used, whilst female gymnasts use only four different pieces of apparatus.

Both men’s and women’s gymnastics include the floor exercise and the pommel horse. In addition, men use the following apparatus: parallel bars, high bar, pommel horse and rings. Women, on the other hand, also use the uneven bars and balance beam.

In gymnastics, it is possible to specialise in a particular apparatus or to take part in an all-around competition, in which you aim to achieve the highest possible score across all apparatus.

At what age should children start gymnastics?

Gymnastics can help children develop an interest in fitness from a young age. However, gymnastics is a sport where careful consideration must be given to the age at which a child should start.

Gymnastics classes start as early as two years old, but many coaches say it is better to wait until a child is between 5 and 6 years old. At the beginning, it is particularly important for children to become aware of their bodies and to enjoy the sport.

It is very important not to force children to take up gymnastics. Gymnastics is an individual sport that is meant to be enjoyable. The chances of your child becoming a professional gymnast are slim, in contrast to the commitments involved. These commitments include, amongst other things, a lot of training and high financial costs.

What do you need for gymnastics?

To practise gymnastics, you need a few essentials. These include equipment such as apparatus, gymnastics clothing, practice and talent. There’s a good chance you’ll be doing gymnastics at a gymnastics club and will be able to use the equipment and apparatus the club has available. Of course, you’ll still need your own gymnastics kit to practise, and to get good at it you’ll need to practise enough and have the necessary talent.

As discussed earlier, there are a number of apparatus that can be used in gymnastics; in the men’s all-around competition, these are: the parallel bars, the horizontal bar, the rings, the Pegasus, the pommel horse and the floor exercise. In contrast, only four different apparatus are used in the women’s all-around competition. These are the uneven bars, the balance beam, the pommel horse and the floor exercise.

As discussed earlier, there are a number of apparatus that can be used in gymnastics; in the men’s all-around competition, these are: the parallel bars, the horizontal bar, the rings, the Pegasus, the pommel horse and the floor exercise. In contrast, only four different apparatus are used in the women’s all-around competition. These are the uneven bars, the balance beam, the pegasus and the floor.

At some gymnastics competitions, there are strict requirements regarding the clothing that gymnasts must wear. However, most gymnastics clubs have less stringent dress codes. When it comes to gymnastics clothing, it is important that the clothes are not too loose-fitting, as this can lead to problems such as getting caught on something.

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For young children, it is recommended to wear leotards, but in most cases, a T-shirt and shorts are also sufficient. For young children, it is advisable to wear footless tights rather than tights with feet, as the latter are more dangerous.

For women, it is customary to wear a leotard whilst doing gymnastics. Leotards are tight-fitting and stretchy, allowing for freedom of movement. In competitions, leotards normally have long sleeves, but gymnastics clubs usually do not mind short sleeves. Women with long hair must ensure their hair is securely tied back in a ponytail, bun or plait.

For men, it is customary to perform in shorts and a tight-fitting T-shirt. In competitive settings, the rules are slightly different. Here, they are expected to wear a singlet in combination with long or short trousers. A singlet is a sleeveless leotard. Men with long hair must also tie their hair back in a ponytail, bun or plait.

Do you want to win the South African Gymnastics Championships or represent Mzansi at the Olympic Games, following in the footsteps of Caitlin Rooskrantz or Danie Openshaw? Then you’ll need to put in endless hours at the gym and back it up with immense natural talent. In gymnastics, flexibility, power, and a flawless landing are what set the champions apart.

Warm-up for gymnastics

A warm-up is crucial for performing well in gymnastics and for preventing injuries. A warm-up ensures good blood circulation throughout the body. During a warm-up, your body is prepared for the stretching and other physical exertion required during gymnastics. A good warm-up need only last ten minutes.

There isn’t just one way to warm up; in fact, there are many different ways to do it. You can go for a run, row, jump rope, or choose from a host of other options. During a warm-up, it’s important to start gently and gradually increase the pace. Once you’re warmed up? Don’t forget to stretch properly straight away!

Gymnastics exercises

Gymnastics is a versatile sport, which means there are a huge variety of different exercises. In this article, we’ll look at a number of basic gymnastics exercises.
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wooden gymnastic ring excercises

  • Parallel bars/asymmetrical bars

Men compete on the parallel bars and women on the asymmetrical bars. On the parallel bars, men can perform routines incorporating swing elements, tilt elements, flight elements and a dismount. Women, on the other hand, can perform routines on the asymmetrical bars that include rotational movements, leg swings, flight elements and a dismount.

  • The horizontal bar

The horizontal bar is very similar to the parallel bars, except that it has a single bar rather than two parallel bars. The horizontal bar is used exclusively in men’s gymnastics. On this apparatus, swing and twist elements are primarily performed. Examples include exercises such as the giant swing and the front twist.

  • The Pegasus

The Pegasus apparatus is a vaulting table used in the vaulting event by both men and women. The gymnast takes a run-up to the vaulting table, jumps onto the springboard and pushes off the Pegasus to perform a routine. Routines that can be performed include a somersault, a flip or a flik-flak.

  • Vault

A vaulting horse is essentially nothing more than a normal vault fitted with two vaulting stirrups. The gymnast must support themselves solely with their hands on the vault or the stirrups – and not with the rest of their body – whilst performing acrobatic exercises. The vaulting horse also allows for a wide range of exercises involving rotational movements, swinging movements and a handstand in the air on the vault.

  • The balance beam

The balance beam is an apparatus used exclusively by women. The aim is to maintain balance without falling off the beam whilst performing a series of exercises. Examples of exercises you can perform include a handstand, a somersault, a pirouette and a flik-flak.

  • Rings

Perhaps the best-known piece of apparatus in gymnastics is the rings. These are two wooden gymnastic rings attached to a rope or cable. In the all-around competition, this apparatus is used only by male gymnasts. A good exercise you can do on the rings is the muscle-up. Read the article ‘Gymnastic rings exercises’ for more exercises using wooden gymnastic rings.

Gymnastics exercises for at home

Just started out in gymnastics? You can easily learn a forward roll at home; this is an exercise that can be performed both forwards and backwards. It’s a good idea to use a gym mat for this. Next, try a handstand against the wall, and once you’ve got the hang of it, try it without the wall. Slightly more advanced floor exercises you can do at home include the Arabian, the flik-flak and the somersault.

What is the difference between artistic gymnastics and gymnastics?

Many people think there is no difference between artistic gymnastics and gymnastics. However, this is not entirely correct. Artistic gymnastics falls under the umbrella of gymnastics and is, in fact, a part of it. Gymnastics is therefore a broader term that encompasses several sports, such as rhythmic gymnastics.

Suffering from blisters whilst doing artistic gymnastics

A common problem when doing gymnastics is getting blisters. This is often caused by too much pressure and/or friction on the skin, which damages the subcutaneous tissue. Blisters often form on the hands and feet when doing gymnastics. To prevent this, you can use gymnastics leather grip straps. These are specially designed to prevent blisters and calluses, thanks to the extra grip they provide. Magnesium blocks and liquid chalk also provide extra grip and are useful to use whilst doing gymnastics.

Conclusion

Gymnastics is an Olympic sport in which the skills of strength, balance, flexibility and coordination are central. In the all-around competition, a distinction is made between men and women across the various apparatus.

Men compete on the following apparatus: floor, pommel horse, parallel bars, high bar, vault and rings. Women, on the other hand, compete on the following apparatus: floor, pommel horse, uneven bars and balance beam.

As a gymnast, you can choose to focus on a specific apparatus or take part in the all-around competition and practise all the apparatus.
Gymnastics helps children develop an interest in fitness. You can start gymnastics at a very early age, but in most cases it is better to wait until they are five or six years old.

To practise gymnastics, you need apparatus, gymnastics clothing and, to become good at it, plenty of practice and talent.

It’s a good idea to do a proper warm-up before you start gymnastics, so that you can perform well during your session and prevent injuries. Once you’re warmed up, you can do lots of different exercises on the apparatus, such as twists, swings, somersaults, flips and flik-flaks. You can also practise several exercises at home, such as forward rolls and handstands.

Artistic gymnastics is a branch of gymnastics, so it is not the same thing. To prevent blisters, it is a good idea to wear gymnastics leotards. Magnesium blocks and liquid chalk also provide extra grip.

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