"Double Bar" Practice With Air Track Mats (Part 2)

In the previous article, we have made it clear that the air track mat can be used to great effect in the teaching of the double bar. In fact, the air track mat is indeed a much better prop for bar work than a traditional gymnastics mat, as it can be adjusted for softness and stiffness depending on the amount of air input, and is also more flexible and even easier to fold.

Of course, we will continue today with how to use the air track to train on the bar.

Split legged seated hip extensions on the mat

How to do it: Rotate your thighs inward on the mat, press down on your toes to point to the marker, stand upright, fully extend your hips, raise your arms sideways and look straight ahead.
Protection and assistance: The protector and helper stand on either side of the practitioner, holding the practitioner's upper arm with one hand to help him/her maintain balance and pushing the practitioner's waist with the other hand to help him/her spread the hips. At the same time, the protector and helper verbally prompts the practitioner to correct the movement.
Effect: Reduces pain in the thighs, helps to increase the number of exercises and helps the student to appreciate the main points of the movement and to master the movement.

Forward movement on the mat

How to move: The movement starts from sitting on the front 1/3 of the mat with the hips spread, the hands are switched to the front of the body and placed on both sides of the mat (the hands are about 20cm from where the thighs touch the mat), the weight is shifted forward with the hips spread, the legs are internally rotated and pressed against the mat and the straight leg is slid along the edge of the mat to the surface, finally the mat becomes a push-up movement.
Protection and assistance: The protector and helper stands on either side of the practitioner, holding the practitioner's upper arm with one hand to help maintain balance and pushing the practitioner's knee with the other hand to help the straight leg slide backwards along the edge of the mat to the mat surface.
What it does: It allows the student to correctly experience the forward movement on the bar, builds up their confidence and prepares them for the next step in the actual bar exercise.

Recommendations

If you want to improve your performance on the bar, come to Kameymall and buy some air track mats.