Methods And Techniques Of Applying Mini Air Track Mats In Quality Exercises (Part 2)

In the last article, I have shared the methods and techniques used in some movement training on the small gymnastic mat. In this article, we will continue with this topic.

Here, I still recommend the mini air track mat to gymnasiums or kindergartens with more funds, as it is more flexible than traditional gymnastic mats and drains the air out, it is easy to store and does not take up much space. Furthermore, it is very aesthetically pleasing and motivates students to work out on the air track.

Methods and techniques for supine leg lifts on the small gymnastic mat

To perform the exercise, one begins by lying on one's back on the mat, placing both hands behind the head and grasping the sides of the mat to hold the upper body in place. To perform the movement, lift the legs straight and tucked in until both feet reach a position above the head, then lower them slowly and repeat the above movement when almost close to the mat surface. Be careful to release the mat quickly and slowly to increase the quality of the exercise. When performing the exercise with two people, the student doing the movement can use his hands to hold the ankles of the assisting student to fix his upper body. The assisting student can add a push to the student doing the movement when his feet reach the top and make it more difficult for him to lower them slowly to enhance the effect of the exercise.

Methods and techniques for performing the push-up using a small gymnastic mat

A person performs the exercise by lying prone on a small gymnastic mat with arms and legs straight and head down. As you perform the movement, raise your head, chest and arms, while swinging your legs back and up so that your upper body and abdomen are off the mat at the same time, then return to a prone position. You should sit up quickly and rest for a few seconds before slowly lowering yourself into a reverse arch position to build muscle strength more effectively.

Methods and techniques for using the small gymnastic mat to perform the prone back-up

When practising in pairs, the student doing the movement lies prone on the gymnastics mat with both arms behind or behind the head, while the supporting student helps the student doing the movement to secure his or her lower limbs. When doing the exercises, lift the upper body quickly, push up the hips and chest, so that the spine is in a reverse arch and then hold it for two seconds before slowly lowering it. This is a more effective way of practising lumbar and abdominal strength and spinal flexibility.

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