Jenis Olahraga Senam Lantai dan Teknik Dasarnya

OLAHRAGA, malangpost.id – Untuk menjaga kesehatan dan kebugaran tubuh selama pandemi, Anda masih bisa melakukan aktivitas olahraga di rumah, diantaranya senam lantai. Olahraga senam lantai melibatkan gerakan-gerakan dasar senam yang bertujuan untuk melatih keseimbangan dan kekuatan.

Senam lantai pada dasarnya tidak hanya terbatas untuk anak-anak dan bisa dilakukan di mana saja tanpa perlu peralatan khusus. Seperti namanya, gerakan yang olaharaga rumpun senam ini dilakukan di lantai atau matras.

Beberapa gerakan dalam senam lantai diantaranya berguling, bertumpu pada tangan, beputar, dan meloncat.

Jenis-jenis senam lantai

Ada beberapa jenis senam lantai yang dikenal, diantaranya.

1. Senam artistik (Artistic Gymnastics)

Jenis olahraga senam lantai yang pertama yaitu senam artistik yang melibatkan gerakan akrobatik dan tumbling. Gerakan-gerakan yang dilakukan harus terkontrol dan memberikan dampak mengejutkan serta mengandung keindahan.

2. Senam ritmik sportif (Sportive Rhythmic Gymnastics)

Merupakan jenis senam yang dikembangkan dari senam irama.

3. Senam akrobatik (Acrobatic Gymnastic)

Jenis senam akrobatik umumnya menggunakan gerakan akrobatik dan tumbling. Gerakan yang dilakukan banyak melibatkan salto dan putaran yang mendarat di tempat-tempat sulit.

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4. Senam Aerobik Sports (Sports Aerobic)

Ini adalah senam lantai yang merupakan pengembangan dari olaharaga senam aerobik.

Macam senam lantai

Senam lantai bisa dibedakan menjadi dua yaitu senam lantai tanpa alat dan senam lantai dengan alat.

Beberapa senam lantai tanpa alat yaitu:

  • Sikap lilin
  • Guling depan
  • Guling belakang
  • Guling lenting
  • Handstand dan headstand
  • Kayang
  • Loncat harimau

Sedangkan untuk senam lantai dengan menggunakan alat diantaranya yaitu

  • Lompat jongkok
  • Lompat kangkang

Teknik senam lantai

Ada beberapa teknik senam lantai yang perlu diketahui sebelum Anda mencobanya sebagai alternatif olahraga di rumah.

1. Sikap lilin

Sikap lilin dikenal juga dengan sebutan candle pose atau shoulder stand. Teknik ini adalah saat seluruh tubuh dalam posisi lurus bertumppu pada bahu dan tangan serta siku menopang berat tubuh di pinggang.

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2. Berguling ke depan (forward roll)

Berguling ke depan adalah salah satu teknik dasar dalam berbagai gerakan senam. Teknik ini diawali dengan berdiri, kemudian posisi jongkok dengan tangan terjulur ke depan dan terbuka selebar bahu.

Setelahnya, masukkan dagu mendekat ke arah dada dan kepala mendekat ke lantai. Gerakan terakhir yaitu dengan mendorong tubuh ke depan menggunakan kaki dan mendarat kembali dengan kaki dan berdiri kembali.

3. Berguling ke belakang (backward roll) 

Teknik senam lantai berikutnya adalah berguling ke belakang (backward roll). Gerakannya mirip dengan berguling ke depan, namun dengan arah sebaliknya. Pertama, tekuk tubuh ke posisi squat dan tangan terentang ke depan.

Lalu, turunkan bokong ke lantai secara perlahan diikuti dengan punggung. Dengan bantuan kaki, dorong tubuh ke belakang dan tangan di samping bahu untuk menopang tubuh saat berguling.

4. Kayang

Teknik kayang dalam senam lantai adalah posisi tubuh yang bertumpu pada kedua tangan dan kaki. Sementara punggung membentuk busur dengan posisi depan menghadap ke langit-langit.

5. Headstand

Headstand dalam senam lantai adalah saat tangan Anda menopang seluruh tubuh dalam posisi terbalik dan lurus. Biasanya teknik ini banyak digunakan alam olahraga yoga dan tarian modern.

6. Loncat Harimau

Loncat harimau (tiger sprong) merupakan salah satu bentuk variasi tambahan dari forward roll. Teknik ini melibatkan lompatan ke depan dengan kedua tangan dalam posisi lurus ke depan. Lalu, dilanjutkan dengan berguling ke depan dan diakhiri dengan posisi jongkok.

Itu tadi beberapa jenis dan teknik senam lantai yang sebagai tambahan informasi. Anda bisa menjadikan senam lantai sebagai alternatif olahraga selama pandemi karena bisa dilakukan di rumah dan tanpa memerlukan tambahan alat. (ds3)

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