Fold Up Gym Mat

How to Perform the Exercise

Begin in a standing hang. Step forward and perform a chin-up. Using a shortcut, swing your back leg back and up. Push off the ground with your other leg and your front leg, keeping your abdomen close to the bar as quickly as possible. When your upper body rolls to a horizontal position in front of the bar, brake your legs, lift your upper body, and roll your wrists into support.

Teaching Tips

Practice chin-ups on a low horizontal bar. Keep your center of gravity close to the vertical during chin-ups. Place a springboard or box jump cover at the push-off point. Ensure the chin-up is performed in a timely manner and use a coordinated force to swing your legs. The body's center of gravity rotates half a circle around the bar to support, so keep your center of gravity as close to the bar as possible during the exercise.

Benefits of the Exercise

Strengthens the upper limbs and lower back and abdominal muscles, and develops students' spatial perception and judgment.

How to Perform: Start from support. Push the bar with your right arm against the bar, shift your upper body to the left, and as you swing your right leg forward, push the bar away from you with your right hand, swinging over it while simultaneously lifting your upper body. To recover, push your right hand away from the bar, shift your upper body to the left, close to your support arm, swing your right leg sideways and back, lean your upper body forward, and quickly push the bar with your right hand to support it.

Teaching Tips: Stand upright, holding a gymnastics stick in front of your abdomen, and practice imitating the single-leg forward swing and recovery. Ensure accurate upper body movement. Practice the single-leg swing to support and recovery on a pommel horse, ensuring good center of gravity control. Practice the full movement on a low horizontal bar with assistance, maintaining the correct support posture of "three straight, one big" (legs straight, arms straight, upper body straight, legs wide apart). The movement should include a half-swing motion to shift your center of gravity by pushing your hands.

Benefits of the Exercise: Strengthens the students' upper limbs and lower back and abdominal muscles.