Rhythmic gymnastics with ribbon: exercises, technique, music

Hi all!

Want to add variety to your workout? Then try exercises with an elastic band. This inexpensive fitness accessory will help you work all the muscles of your body and also help you get rid of excess fat deposits.

At the beginning, as always, a little theory; you will learn about the advantages and disadvantages of a rubber band, how to choose it, how it works and what it develops, all the positive effects of exercising with it, and for starters, an effective set of exercises.

Rubber band for training

httpv://www.youtube.com/watch?v=embed/YGVxY5Vcx_Q

The tape is a universal sports equipment that simplifies the training scheme. In addition, it can be used both during classes at a fitness club and for home workouts. What is a rubber band used for? — It’s simple: it helps create additional resistance for the muscles, which means the fitness tape makes your workout more effective!

The first thing to know is the difference between a fitness band and a resistance band: the band is used for a full-body workout, while the resistance band is used exclusively for the lower torso. The tape acts as a rubber shock absorber. In stores offering sports goods, you can find ribbons of different colors, the length of which is 1.5 or 2.5 m.

The color of the tape is not accidental - it can be used to determine the degree of resistance of the elastic sports equipment. The width of the tape can also be different - it is chosen depending on the type of workout (Pilates, wrestling, home workout, stretching, etc.).

The color of the tape is not accidental; it can be used to determine the degree of resistance of an elastic sports equipment

Each of the exercises using the band must be performed with a minimum break between approaches. For example, you need to perform 5 exercises with breaks of 3-5 seconds, and then repeat the circle again. Perform all 5 exercises in turn the same number of times. In total, you should complete 3-4 circles of 5 exercises.

Even though band exercises are as non-traumatic as possible, perform them carefully and smoothly (especially if you are a beginner). Don't forget about proper breathing

Also be sure to monitor the position of the tape: it should not twist or cause discomfort.

Benefits of using a resistance band for training:

• atraumatic;
• adaptive load level;
• enhancing training effectiveness;
• uniform load and technical skill in performing exercises;
• the opportunity to diversify your workouts;
• versatility, compactness and affordable price of the projectile.

The safety of training using a rubber band makes exercise possible even for women after childbirth. The main thing is to remember to choose a tape with resistance that will be equivalent to your capabilities and condition.

https://youtu.be/qdorM8hSBWM

Versatility and compactness of elastic bands for fitness

When using exercise machines, you have to move your arms or legs in the same trajectory. Using a fitness band, you can diversify your workouts. With the tape you can move forward, backward, sideways and diagonally. The angle and trajectory are not limited, and therefore you can work out certain muscles better.

The fitness elastic band is easy to use in combined workouts. For example, you can simultaneously use dumbbells in exercises, which will increase the effectiveness of the load.

https://youtu.be/EzvdFXsgocs

There is no need to learn any particularly complex elements, because all movements of traditional strength training are suitable with the tape. It could be:

• raising your arms to the sides;
• biceps curl;
• vertical shoulder press and much more.

Unlike expanders, fitness bands do not have special handles, which makes them a more versatile sports equipment. You can use any grip in the exercises, change the tension force at your discretion, tie the tape around your legs or arms with a ring.

The large length of the elastic band allows you to significantly increase the load during exercise, for which you only need to fold it several times.

Overlying benefits of the fitness tape:

Advantages and disadvantages of an expander

If you still doubt whether you need this simulator or not, then read below about its pros and cons.

The positive aspects of the elastic band:

• incredibly compact and lightweight, you can take it with you anywhere;
• you can exercise both in a fitness club and at home;
• budget price compared to other simulators (from 200-1000 rubles);
• does not load joints and is safe for health;
• can replace dumbbells or work in tandem with them;
• includes all muscles in work, even sleeping ones;
• can be stretched in different directions;
• can be selected for any level of physical fitness;
• easy to use, allowing you to grip anywhere;
• you can change the tension force;
• more durable than a tubular expander;
• can replace a fitness elastic band; to do this, you just need to tie it.

Negative qualities of a rubber band:

1. can slip out of your hands and damage the skin on your palms;
2. consists mainly of latex, and it can cause allergies;
3. If used incorrectly, it will wear out quickly.

Regarding the last point, I want to tell you a little secret, all my tapes stuck together and tore quite quickly, the problem was solved in the following way: talc was applied to the entire rubber surface and this is what solved all the problems.

Also, the expander band should not be stored in direct sunlight or near batteries. I have not encountered any allergies, but I have heard that some people wear special gloves on their hands.

Exercises for back muscles

Muscles involved:

Muscles of the lumbar region, middle and upper back.

Initial position:

With your feet shoulder-width apart, step your feet onto the rubber of the loop. Grasp the rubber with your hands, slightly bend your knees, tilt your body forward 45°. Your arms should be completely straight. By tensing the muscles of the lumbar region, maintain the natural shape of the spine. The gaze is directed straight ahead.

Exercise technique:

As you exhale, without sudden movements, straighten up, straightening your legs and spine. As you inhale, return to the starting position.

Recommendations for performing the exercise

: When performing the exercise, at first only the legs are involved, only after they are almost completely straightened, the lower back and back are included in the work. The movement of the hips is directed forward, and the body rises from an inclined position. Be careful to keep your back straight and not arched. The lower back should be tense at all stages of the exercise and fix the S-shape of the spine.

Optimal initial load level:

for men – purple or purple + red loops, for women – red or yellow.

2) Muscles involved:

back extensor, lumbar muscles.

Starting position:

Bend your back at the lumbar region until an angle of approximately 45° is formed. Feet shoulder-width apart, knees slightly bent, toes pointing slightly to the sides. The feet are placed on the rubber of the loop. The other end of the loop is placed across the neck. At chest level, fix the loop with a hand grip.

Exercise technique:

As you exhale, using the efforts of your back muscles, straighten your body to a standing position.
Upon reaching the end point, slowly inhale and return to the starting position. Recommendations for implementation:
try to make movements as smoothly as possible. Keep your back straight and avoid rounding it.

Optimal initial load level:

for men - a loop made of green or purple rubber, for women - red or yellow
.
2) Muscles involved:

Latissimus dorsi muscles.

Starting position:

Using the door fastener, secure the training loop at the highest point possible. Standing in front of the door, take the holders with a straight grip.

With your arms stretched out in front of you, move away from the door until the rubber is slightly stretched. Bend your legs slightly at the knees and tilt your body forward.

Exercise technique:

As you exhale, keeping your arms straight, pull the training loops towards you along a trajectory directed towards your hips.

At the end point of the movement, pause for a second and return to the starting position while inhaling.

Recommendations for performing the exercise:

At all stages of the exercise, try to keep your arms straight or slightly bent at the elbows. All movement should occur exclusively in the shoulder joints. Use a low level of load, as when it increases, it is difficult to keep your arms straight and the upper back is involved in the work, taking the load away from the latissimus muscles.

Recommended initial load level: for men - purple or yellow, women - red or yellow or 2 red.

4) Muscles involved:

Latissimus dorsi, muscles of the middle part of the back, fascicles of the rear deltoids of the shoulders.

Initial position:

Using a door fastener, attach the rubber loop to the door or wall bars at chest level. Attach handle holders to the ends of the loop. Standing facing the door, take the holders in your hands with an overhand grip (with your palms facing down). Move back away from the wall until the rubber loop is slightly stretched. Bend your knees slightly. Keep your back straight and your lower back muscles tense.

Exercise technique:

As you exhale, bend your arms back and pull the handles toward your chest. The elbows should diverge to the sides. When you reach the end point of the movement trajectory, pause for a second and, while inhaling, return to the starting position. Try to perform all movements using the latissimus muscles and shoulders.

Recommendations for performing the exercise:

Try to move your arms back as far as possible, this way the back muscles will be used best. Make sure that during the exercise your back is straight and does not bend in the lumbar region.

Optimal initial load level:

for men it is recommended to use purple rubber or red+yellow, and for women red or 2 red rubbers.

1st exercise with an elastic band - pull-down behind your back

Initial position:

• feet shoulder width apart
• back straight
• step on the rubber band in the middle
• take the elastic band by the ends
• raise your hands up
• bend your elbows so that the elastic band is behind your back

1 Exercise with an athletic elastic band (band) for fitness - straighten your arms up, elastic band behind your back

Let's start doing an exercise with a fitness tape:

• as you inhale, straighten your arms above your head
• as you exhale, bend your elbows again

Repeat 10 times. Then we fix our arms in a straightened position for 10 seconds.

How to build a lesson

• Start with a warm-up. For example, this one.
• Vary the number of repetitions and sets depending on your goals. “If you want to gain muscle mass or keep it in shape, perform all exercises in 3-4 sets of 12-15 repetitions
  ,” says Dmitry Goncharov.
  — If you need to develop muscle endurance, build a workout based on the circular principle: perform each exercise for 30-40 seconds, then move on to the next without rest
  . Once you complete the circle, rest for a minute and start again. It’s optimal to do 3-4 laps in one session.”
• Do this program 2-3 times a week
  .
• If possible, combine this program with lower body work—leg exercises.
• Finish your workout with stretching.

To perform the complex you will need an expander and an inclined bench (or step platform).

Press up

Stand up straight, grab the handles of the expander, place your feet hip-width apart, and press the center of the rubber band to the floor with your feet. Raise your palms with the handles to shoulder level, bend your elbows to a right angle, spread them apart, connecting your shoulder blades. This is the starting position. Smoothly straighten your arms up, stretching the expander, then bend again, returning to the starting position. This will amount to one repetition. Complete the required number of them.

Bent-over row

Stand up straight, grab the handles of the expander, place your feet hip-width apart, and press the center of the rubber band to the floor with your feet. Gently lean your body forward, move your pelvis back, and stretch your head forward. By bending your elbows and stretching the expander, pull the handles closer to your pelvis. Work your abs, arms and back muscles. Smoothly straighten your arms, returning to the starting position. This is one repetition.

Standing arm curl

Stand up straight, grab the handles of the expander, place your feet hip-width apart, and press the center of the rubber band to the floor with your feet. Turn your hands with your palms facing you. By bending your elbows and stretching the expander, raise the handles to shoulder level, then smoothly lower your arms to the starting position. This is one repetition.

Extension from behind the head

Stand up straight, grab the handles of the expander, place your feet hip-width apart, and press the center of the rubber band to the floor with your feet. Smoothly extend your arms up. Fix the position of your elbows, move your palms behind your head and smoothly straighten your arms upward, stretching the expander. This will amount to one repetition. Complete the required number of them.

Raising your arms to the sides

Stand up straight, grab the handles of the expander, lower your arms along the body, place your feet hip-width apart, press the rubber band to the floor. Smoothly raise your arms through your sides up to shoulder level, stretching the expander. Work the muscles of your arms and shoulders. Don't arch at the waist. Then lower your arms down. This will amount to one repetition. Complete the required amount.

Raising your arms forward

Stand up straight, grab the handles of the expander, lower your arms along your body, place your feet together, press the rubber band to the floor. Smoothly raise your arms forward to shoulder level. Work the muscles of your arms and shoulders. Don't arch at the waist. Then lower your hands down to the starting position. This will amount to one repetition. Complete the required number of them.

French bench press

Lie down on an inclined bench (or platform), having first secured the center of the expander to the base of the structure (behind your head). Grasp the handles with both palms and stretch your arms upward, stretching the expander. Lock your elbows and shoulders in the same position. Bend your elbows, lower your hands a little lower behind your head, then smoothly straighten your elbows and straighten your arms. This will amount to one repetition.

Front thrust

Stand up straight, grab the handles of the expander, lower your arms along the body, place your feet hip-width apart, press the rubber band to the floor. Spread your elbows to the sides and, bending them, smoothly pull your hands to your chest, stretch the expander. Then lower your arms down. This is one repetition, complete the required number of repetitions.

5th exercise with an elastic band - hand pull to the chin

Initial position:

• feet shoulder width apart
• back straight
• step on the rubber band in the middle
• lower your hands and take the elastic band slightly “tight”

5 Exercise with an athletic elastic band (band) for fitness - arm pull up to the chin, back straight

Let's start doing an exercise with a fitness tape:

• as you inhale, raise your hands to your chin
• as you exhale, lower your arms to the starting position

Repeat 10 times. Then we fix our hands under the chin for 10 seconds.

Rubber loops: what are they and what are the benefits?

The loops are a closed rubber band of varying widths. The wider the tape, the more resistance it has. The tension density determines the load level: as a rule, it varies from 5 to 100 kg. You can perform strength and plyometric exercises with the loops, or use them in conjunction with dumbbells or a barbell for additional resistance. Rubber loops are convenient to attach to equipment, which is why they are often used by athletes in bodybuilding.

Training with rubber loops provides optimal muscle development with minimal stress on joints and connective tissues. In addition, due to the tension of the rubber, the load on the muscles increases and reaches its maximum value at the peak of muscle contraction, which makes it possible to level out the disadvantages of working with iron. This multifunctional apparatus can both complicate exercises by adding resistance, and simplify exercises by lightening the weight of the practitioner (for example, when doing pull-ups).

This fitness equipment is also called rubber bands and rubber bands (powerlifting band, resitance band). Do not confuse rubber loops with other sports devices made of latex material, which are also actively used in fitness:

• fitness bands (used for training thighs and buttocks)
• elastic band (used for strength training, Pilates, stretching)
• tubular resistance band (used for strength training with light resistance)

Each of these sports items is very useful and effective for training, but it is the rubber loops that are best suited for serious strength training and the rapid development of speed and strength qualities.

Advantages of rubber hinges

1. Unlike free weight training, loop exercises force your muscles to exert increasing force throughout the entire range of motion, thereby increasing the load phase.
2. Thanks to resistance loop training, you can work all your muscle groups and tone your body without heavy, bulky equipment.
3. Training with resistance bands helps develop explosive strength and speed by activating fast-twitch muscle fibers. Therefore, elastic bands are actively used in crossfit, martial arts and functional training.
4. This is a compact type of sports equipment: you can practice with them at home (they do not take up much space) or take them with you to the gym (they are light and small in size).
5. When training with loops, you use stabilizing muscles and the muscular corset, which makes the training more effective and reduces the risk of injury.
6. Exercises with rubber bands are gentler on joints and connective tissues than exercises with free weights due to the gradual and gentle tension.
7. The rubber loops have several levels of resistance, so you can choose the optimal load for yourself depending on the type of band.
8. Exercises with loops will diversify your training load, give a new impulse to your muscles, and help you avoid routine and stagnation from monotonous exercises.
9. With rubber loops you can very easily and quickly learn such a useful but difficult exercise as pull-ups. Read more: How to learn to do pull-ups from scratch.
10. You can use rubber loops together with dumbbells and a barbell, thereby increasing the load and making it more uniform and physiological.

Recommendations for performing the complex

Be sure to check out the following tips and tricks:

• Selecting a projectile based on hardness level. Different machines are designed for different levels of resistance. Each resistance level has its own color. If you are just starting to exercise, yellow or red with a low level of load will suit you. Green and blue give maximum load. Understand how to use a leg resistance band before you begin.
• Muscles work only if they resist the rigidity of the rubber band, so as the muscles strengthen, the elastic band can be replaced with a stiffer one. The usual range of hardness that women most often use is yellow - red - green. Men who are physically well developed can use the level with the greatest difficulty - a blue rubber expander.
• Choice by length. The tapes are sold in roll form, and you can take the required length for yourself. To choose the optimal length, you need to remember that there should be about fifty centimeters left so that it is enough to wrap it around your hands. Typically, the average length that will be needed is two to two and a half meters.
• Each of the recommended exercises should be performed an average of 12 times, using several approaches.
• Each movement must be done with full amplitude, then the load will be as high as possible. If this does not work out at first, increasing the amplitude can be postponed a little. After working and stretching your muscles, after a while you will feel that you are ready for heavy loads.
• Do not make sudden movements when using the tape. They should be smooth but confident. Buy it from trusted manufacturers - this is a guarantee that your training will not bring any unpleasant surprises.
• Avoiding injuries. Exercises with a rubber band are a good opportunity to strengthen your muscles! But at the same time, it is necessary to follow the execution technique to avoid spraining the ligaments. This is especially true when using expanders with a maximum level of rigidity.

httpv://www.youtube.com/watch?v=embed/L5f5Pp8CCdc

An expander is a simulator that is easy to take with you and perform exercises, for example, during your lunch break at work or at other convenient times.

Many women prefer a rubber expander because of its ease of use, compactness and excellent training results. Such loads are always included in the training programs of professional athletes, as they are the most effective for stretching.

Working out with it will help burn calories and give your muscles definition. Your figure will become slim and fit, as this type of exercise gives a very good load on the muscles of the whole body.

Features of training

The advantage of such an elastic band is the ability to stretch the shoulder girdle well, train the muscles of the legs and back, and tighten the abs. When performing special exercises, you can improve coordination of movements and develop mobility. If you wish, you can create an individual program for training with the tape, which will include a variety of exercises. Please note that your workout should always begin with a good warm-up. After this, the main program is performed and stretching is done.

When performing any exercise with a band, do not force things - try to go slowly. A very important point is breathing (it should be deep and measured). Make sure that the elastic is taut at all times. If there is not enough tension, the product can be folded in half. In this case, the exercises are more difficult to perform, but the effectiveness will be higher.

Try to train in both directions to cover all muscle groups. In this case, always fix the position at the extreme point for 5-6 seconds. Only then return to the starting point. If severe pain occurs, it is better to stop training immediately and reduce the resistance. If the pain does not go away, then it is better to skip the exercises.

Let's look at some options for exercising with an elastic band for fitness:

Stretching

Feet as wide as possible, arms extended forward at shoulder level. Hold the edges of the tape in your hands and begin to squat, while simultaneously stretching the product. Do 7-10 reps. The legs, buttocks and back work here.

Hit

Pull the band up to shoulder level and imitate a punch. At the same time, lift your leg onto your toes and move your foot to the left. In turn, the hip and body should be turned in the opposite direction (to the right side). After this, return to the starting position and do the same exercise, but with the other hand. Do 17-20 reps. The peculiarity of this exercise is a good workout of the abs, chest and arms.

Push ups

Here a lot depends on the availability of preparation. If you cannot stand on your toes, then kneel. At the same time, lay the tape back and wrap its edges around your tassels. When performing push-ups, the band should be at its maximum tension. 12-15 push-ups are enough. The advantage of this exercise is an excellent pumping of the pectoral muscles, triceps and core muscles.

For the upper body

For the belly

Technique for performing exercises with tape

These exercises with elastic band for men and women will help you stay in shape and achieve better results.

For hands

Legs at shoulder level, the elastic band runs just under the feet. Both ends need to be held firmly in your hands; you can even twist it to prevent it from slipping. Overcoming the resistance of the elastic band, we bend our elbows until they are bent at an angle of ninety degrees. We return to the original position.

The position is the same as in the previous version, but one leg is moved one step forward. The neck is relaxed, the head looks forward. The tape is stretched under the front leg, both ends are securely grasped in the hands. Raise your arms forward without bending your elbows until they are horizontal to the floor surface. Return the arms to the position along the body.

To work the shoulder girdle, triceps, and at the same time the abs, sit on the floor with your legs stretched out in front of you. Take the ends of the rubber strip in your hands and stretch it in the middle under your feet. Next, gradually spreading your arms to the sides as much as possible, twist to the right and left.

For legs and buttocks

In a standing position, move one leg forward one step, and stretch the elastic band under the back one. Bend your elbows and press tightly to your body. Take a step forward with your free leg, while bending it at the knee (lunge position). Stretch your arms in front of you as high as possible, without letting go of the tape. Return to the starting position.

Step on the middle of the projectile with your left foot, and firmly grasp its ends with the palm of your right hand. Lunge with your leg with the band, while lowering your arm with the band as far as possible. When lifting, pull the band by bending it at the elbow and bringing it to the waist. Switch legs and repeat the exercise.

To work the buttocks and thighs, the “Kick” exercise is suitable. Lie on your back with your knees bent and your heels firmly pressed to the floor. The socks should point up without touching the surface. Raise one leg forty-five degrees, and then hook a rubber band around your foot. Hold the ends of the expander in your hands. Lift your hips off the surface while simultaneously straightening your working (push) leg, thereby tightening the band. Return to the starting position. Repeat with the other leg.

To strengthen the back muscles

Get into a plank position. Pull the elastic band across your back and hold the ends in your palms. Please note that in the initial position the elastic band should be stretched as much as possible. Do push-ups as usual. If you find it difficult to do this exercise right away, you can first practice the plank position for a few minutes, and only then move on to push-ups. Not only the back works here, but also the arms and other muscle groups.

In a standing position, with your feet shoulder-width apart, we stretch the elastic band under your feet, and hold its ends tightly in your hands. We bend our elbows and slowly spread them to the maximum distance from each other. We bring our hands together behind our backs, and then join them in front of us. We perform all movements slowly.

We lie down on our stomach, pass the elastic band behind our back, fold it in half and grab it with our hands. We rest our toes on the floor; they should be perpendicular to the surface. We lift the body, as well as the arms, thereby stretching the tape. The neck should be relaxed. It is unacceptable to turn your head - your gaze is directed straight to the floor.

It makes sense to watch a video of exercises with an elastic band for the back to better understand what we are talking about.

To develop abdominal muscles

Lie on your back with your legs elevated, like you would for a bicycle exercise. Fold the elastic band in half and secure it to your feet. Perform normal movements while stretching the expander.

Stand in a glute bridge, folding the band in half and placing it on the area above your knees. Spread your legs to the sides, and then return them to their place.

Without leaving the position described in the previous exercise, lift your legs one by one, pulling them towards your chest. Make sure your knees are bent at a ninety-degree angle.

Stretching

https://youtu.be/fCRoQhULcd0

Any stretching exercise can be improved by adding elastic bands to it. Moreover, this can be stretching the hamstrings, back, adductors, gluteal or posterior thighs. There can be a lot of variations, but creativity is not at all prohibited. The main thing is to perform them carefully, clearly controlling the load, in accordance with your condition and preparation.

It is acceptable and even desirable to use such elastic bands as an additional method to increase muscle mass and strength. Only instead of dumbbells, barbells or kettlebells there will be soft rubber. It will significantly reduce the risk of injury, while allowing you not to sacrifice the necessary load.

Lazy set of exercises with an elastic band for the buttocks

We also recommend trying other butt exercises that will help strengthen your muscles and improve your backside appearance.

Swing your leg bent back while standing on all fours

Get on all fours and lift your left leg off the ground, bend it at the knee and pull your heel as far as possible towards your buttock. The left knee should be bent at a 90° angle and parallel to the left thigh. Then, gently press your heel towards the ceiling, lifting it about 5-7 cm and return to the starting position.

Complete 20 reps and move on to the next one.

Swing your straight leg backwards while on all fours

Extend your left leg, with your foot pulled towards you. Gently lift your leg 5-7 cm, then lower it to the starting position. Keep your left buttock tense all the time.

Complete 20 repetitions and move on to the next exercise.

Leg flexion/extension

Slightly bend your left leg at the knee, pull the foot towards you and straighten your leg, squeezing your left buttock at the same time as you extend your leg. Imagine that as you extend your leg, you press your heel against the wall.

Perform a total of 20 knee flexions/extensions and move on to the next exercise.

Leg raises to the side and pulsation

Bend your left knee and place it slightly behind your right (leg still bent). Then, lift your left knee to the side, making sure that the heel is pulled as close to the buttock as possible. Lower your left knee towards your right.

Perform 20 repetitions, then after the 20th repetition, leave the left knee raised and perform 20 pulses, lifting the knee a few centimeters with each movement.

Knee extensions while lying on your side

Lie on your right side, leaning on your forearm and thigh. Bring your big toes together and keep them together as you lift your left knee up.

Lower your left knee toward your right and continue this opening-closing motion 20 times.

Lateral leg raises

Extend both legs so that they are parallel to your thighs. Pull your feet towards you and lift your left leg as high as possible, then lower it back.

Complete 20 reps and move on to the final exercise.

Raising your knees in the air while lying on your side

As with the simple Clamshell, keep your feet tighter (and longer), but this time lift your legs off the floor and open your left knee up, then lower it toward your right knee, keeping your legs raised at all times. You can help yourself a little with your right knee by lightly pressing it in and out.

Complete 20 reps. Now repeat all these exercises on the right side. Perform this complex 1-2 times a week and an attractive buttock shape will not take long to appear!

Requirements for performances

Exercises in rhythmic gymnastics correspond to female nature - they are smooth, soft, and performed in the form of an expressive dynamic dance to music. The exercises are connected with different wave-like movements, swings, so the dance performance lasts without stops and fixing hitches. The movement takes into account changes in tempo, speed, amplitude and rhythm, the strength and direction of movement, emotional coloring are controlled, so serious training is needed for light, airy performance.

The composition is drawn up by a choreographer; he must draw a diagram of the athlete’s movement on the mat and clearly imagine which movements are performed cyclically and which ones without situational repetitions. The dance consists of movements of different directions, acrobatics, elements of artistic gymnastics, ballroom dancing (polka, waltz), elements of Russian folk dances and other sports and dance styles are involved. The athlete must develop flexibility, jumping ability, memory for movements, an ear for music and a sense of rhythm. The physical properties of an athlete are beautiful posture, stretching, beautiful gait, graceful movements, muscle strength.

The elements of performing on the carpet are:

• step (can be soft, high, sharp, wide, rolling, springy);
• running (can be high, wide, sharp, similar to walking, but at a more intense pace);
• spring gymnastic movements;
• wave-like movements in the joints and “waves” in the arms and body;
• swing your leg, arm; when swinging, your torso can bend to the sides and make turns;
• swings similar to a wave, but done with an uneven speed, which decreases towards the end of the trick;
• also in rhythmic gymnastics, among the exercises, an important place is occupied by balances, which can be dynamic and static (in statics they can be horizontal and vertical);
• turns can be made on one or two legs, on two they are made by stepping over or crossing 180 or 360 degrees, and on one they are divided into opposite ones (in the direction opposite to the leg) and like ones (in the direction the leg is on);
• jumps are performed using a push of one (crossover, jump, and so on) or two legs (with bent legs, straightened and other varieties).

https://youtu.be/btKLwCqZBC0