How to Conduct a Flight Attitude: Here's a Step-by-Step Guide

How to do the airplane pose (Image Wavebreak Media-Freepik)

YOGYAKARTA - The airplane attitude is one of the floor gymnastics exercises that are often performed in various sports, including gymnastics and other fitness sports. This exercise involves excellent body balance and requires core strength and flexibility. How to do the airplane attitude is a common question for many people who are just starting floor gymnastics exercises or even for those who want to improve their physical ability.

The airplane pose, which is often referred to as "airplane pose" in English, is a body position that resembles an airplane, where the body forms a certain angle with the hands in front and the body bends backwards. Here is a complete guide on how to do the airplane pose correctly and safely.

Preparation Before Taking the Airplane Attitude

Before starting airplane posture training, make sure your body is in a ready and safe condition. Some things to consider are:

Warm-up: Do a warm-up to avoid muscle injuries. A good warm-up can include stretching the upper and lower body, as well as core strength exercises. Choose a Safe Place: Look for a place with a flat and soft surface, such as a gymnastics mat or a grassy surface. Avoid hard surfaces that can cause injuries. Focus on Core Strength: The airplane posture requires good balance and body control, so it is important to have enough core muscle strength (abdomen and back).How to Conduct a Flight Attitude?

To perform the airplane attitude, here are the steps you need to follow carefully:

Initial Position

Start by standing up straight with both feet close together and hands at the sides of the body. Make sure your posture is straight and relaxed.

Position the Hand

Lift both hands forward as high as your shoulders, parallel to the floor. Make sure the palms face down and the fingers are spread apart to improve balance.

Squat a little

Do a little squat by bending your knees and pushing your hips back. This is important to prepare a stable body position before lifting your body to the airplane position.

Lift Legs and Body

After the squat position, lift one leg slowly backwards while keeping both hands straight in front of the body. Lift your leg as high as possible, but make sure the body stays in a balanced position. The raised leg should be in a straight line with the upper body.

Maintaining Balance

When the body is in an inclined position, focus the weight on the feet that are planted on the floor and the hands that are stretched out in front. Don't forget to keep your back straight, and avoid bending too far forward. Make sure your head stays parallel to your body and your gaze is directed downwards.

Hold Position

Hold this position for a few seconds, ranging from 5 to 15 seconds, depending on your level of comfort and ability. Keep your breathing regular and try not to be too tense.

Back to the Starting Position

After holding the airplane position, slowly lower the raised leg and return your body to the starting standing position. Repeat this exercise several times according to your ability.

Tips to Perfect How to Do Airplane Attitude

Keep Body Posture: To be more stable and safe when performing the airplane position, make sure your back stays straight. Avoid bending or leaning too far forward. Strengthen Core Muscles: Core strength exercises, such as planks or sit-ups, can help you to be more stable and strong in holding the airplane position. Balance Exercises: The airplane position requires good balance. Balance exercises by standing on one foot or doing yoga exercises such as tree pose can help you improve your balance. Rely on Breath: Regulating breathing is very important to maintain this position. Take a deep breath and exhale slowly, making sure your body remains relaxed and not tense.

Benefits of Taking the Airplane Attitude

Performing a flying attitude regularly can provide various benefits, including:

Increase Core Strength: Since it involves the abdominal and back muscles, this exercise is excellent for strengthening the core muscles. Improve Balance: This position helps train body balance and improve stability when moving. Increase Flexibility: The airplane position involves movements that require the body to bend and stretch, which can help improve flexibility. Increase Focus: Since it requires high concentration, the airplane position can train you to focus and improve self-discipline.

How to do the airplane pose is a gymnastics exercise that involves balance, core strength, and flexibility. By following the right steps, you can train your body to hold this position well and improve your overall physical strength. Be sure to always pay attention to technique and maintain the correct posture to avoid injury. This exercise is not only beneficial for body fitness but also helps train your mind and concentration. In addition, also recognize the List of Floor Gymnastics Movements to Train Balance

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