GLIMPSE INTO
GymnaX INDIVIDUAL MEMBERSHIP
MOVES
BEGINNER LEVEL
STRAIGH JUMP
Start by standing with feet apart at shoulder width. Then, jump off two feet, using leg muscles, and swing arms up straight to propel the body upwards.
HOW TO DO IT
USEFUL TO KNOW
The straight jump aims to develop leg strength, power, and explosiveness. It is a basic movement that requires the individual to jump off two feet, using their leg muscles and arms swing to propel themselves upwards. This exercise can also help to improve coordination, balance, and body control.
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Tuck knees to the chest.
Arms reaching forward.
Legs together.
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Feet too far away from the body.
Knees apart.
Hands resting on the floor.
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No support required . Observe correct form and safe surrounding.
TUCK JUMP
HOW TO DO IT
Start by standing up with feet touching each other. Then, jump off two feet, using leg muscles, and swing arms up. Keep your legs together, lift thighs up until horizontal, and shin vertical to the floor.
USEFUL TO KNOW
The tuck jump is a dynamic exercise that requires explosive power and coordination. This movement should be fluid and coordinated, with a smooth transition between the jumping and tucking phases.
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It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more.
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It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more.
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Item description
STAR JUMP
Start by standing up with feet touching each other. Jump off two feet and spread arms and legs out in a star shape while jumping, then bring them back in as you land.
HOW TO DO IT
USEFUL TO KNOW
The star jump is a dynamic exercise that requires agility and coordination. Additionally it can help to improve balance and tone the muscles in the legs .
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It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more.
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It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more.
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Item description
INTERMEDIATE LEVEL
CRAB KNEE TUCK
HOW TO DO IT
Start in a crab shape.Then lift one foot up by bringing the knee towards your chest and then lower it back down. Repeat the same with the other leg.
USEFUL TO KNOW
The crab knee tuck exercise is beneficial for strengthening the abdominal and hip muscles, improving core stability, and enhancing coordination and balance.
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Keeping the hips up.
Driving the knee towards the chest.
Keeping the arms straight.
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Dropping the hips down.
Bending the arms.
Tilting the head back.
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No support required. Observe correct form and ensure safe surrounding.
BACK SUPPORT TUCK
HOW TO DO IT
The back support is beneficial for strengthening the muscles in the core area and upper body, including the arms, shoulders, and lower back.
USEFUL TO KNOW
Start in a back support. Next lift one foot up by bringing the knee towards your chest and then lower it back down. Repeat the same with the other leg.
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Keeping the body straight.
Keeping the arms straight.
Driving the knee towards the chest.
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Hips are too low.
Supporting leg is bent.
Not lifting the knee high enough.
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No support required. Observe correct form and ensure safe surrounding.
SIDE SUPPORT TUCK
HOW TO DO IT
Start in a side support. Next, lift one knee up towards your chest and then lower it back down. Repeat the same movement with the other leg. Keep your body straight throughout the movement.
USEFUL TO KNOW
The side support knee tuck is beneficial for developing strength and stability in the shoulders, arms, and core muscles. It specifically targets the oblique muscles and improves rotational control.
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Keeping the body straight.
Legs on top of each other.
Arm straight.
Tucking the knee towards the chest.
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Hips are hanging down.
One foot is behind the other.
Fallin over.
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No support required. Observe correct form and ensure safe surrounding.
ADVANCED LEVEL
HANDSTAND OFF WALL
HOW TO DO IT
Start by squatting down facing a wall and place your hands shoulder-width apart on the ground, about a foot or so away from the wall. Arms must remain straight all the time! Push through both legs and lift your hips until your back touches the wall. Slowly straighten your legs and keep them together. Keep your core tight and body in straight. Hold the handstand, and then come down by slowly bringing both legs down back to squat.
USEFUL TO KNOW
The handstand off the wall is good for improving body awareness and stability. It can also help to improve confidence and overcome the fear of being upside down.
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Keeping the body straight.
Keeping the core tight.
Hands placed below the shoulders or slightly wider.
Going down slowly.
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Hands are positioned beyond the shoulder line.
Piking or arching in the lower back area.
Elbows are going too far out.
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An adult or a qualified coach can stand on on side and hold the ankles of he person performing the Handstand . Observe correct form and safe surrounding.
HANDSTAND
HOW TO DO IT
Start by standing up with your arms straight up over your head. Lunge with the stronger leg forward, keeping your core tight. Your body should form a straight line starting from your back heel up to your wrists. Keep the straight line and straight arms all the time. As you push through the front leg kick your back leg up and pivot around your hips and reach forward, placing your hands on the ground to get to a handstand. Come back down by lowering one leg at a time in reverse order.
USEFUL TO KNOW
Handstands can strengthen the shoulders and arms as well as help to improve overall body awareness, and some people find them to be a fun and challenging way to work out.
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Keeping the body straight throughout the motion.
Keeping the core tight.
Positioning the hands below the shoulders or slightly wider.
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Hands are positioned beyond the shoulder line.
Piking or arching in the lower back area.
Elbows are going too far out.
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No support required. Observe correct form and safe surrounding.