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This article was co-written by Dean Theriot. Dean Theriot is a personal trainer and owner of Timberline Fitness in Houston, Texas. With over 25 years of experience in the fitness industry, Dean specializes in individual, group and sport-specific training. Dean holds a bachelor’s degree in sports physiology from LSU University. Dean combines resistance training, cardio with pilates exercises to provide comprehensive health training for his clients. His sports-specific training program includes soccer, basketball, and baseball.
This article has been viewed 6,367 times.
Perfecting the skill of growing bananas is a prerequisite for learning other complex movements in gymnastics. Doing the banana planter is not only for fun, but it is also a fun exercise pose and looks very impressive. Slowly practice, try to improve your balance as well as core and upper body strength, you will surely quickly perform a beautiful and stable banana planting pose. In addition, you need to be patient because there is a saying “If you have a merit to grind iron, you will have a needle”.
Steps
Free standing
- Find a place that is flat instead of steep. It is much easier to practice growing bananas on a flat surface.
- Some other places that are also suitable for growing bananas are the beach, a gym with a mattress or a room with carpet.
- Rotate wrists, ankles, and neck until they are relaxed.
- Place your feet together and bend over to touch your toes. Try to keep your legs straight. Hold for 30 seconds, stand up straight and repeat this movement with your feet one foot apart.
- Go for a brisk jog around the building to loosen up your muscles. You don’t have to run too far, just run until you feel warm to get ready for another challenge.
- When you can grow bananas without support, ask them not to support your legs until you are about to fall.
- It is not necessary to have a support person. You can perfect your banana growing skills on your own or practice against a wall (see next method).
- Some people like to start with their arms extended overhead. You can try two ways and choose the most comfortable one.
- People often make the mistake of putting their arms straight on the ground and trying to push their feet up. This move will create a strong swing and cause you to fall forward.
- Close your head as if you were standing, back and legs straight. Don’t tilt your head back. This pose will only make your back arch and hurt, and it won’t look good either.
- Keep your feet pressed together. Keeping your legs straight and pressed together will often help reduce your tendency to fall to the side.
Rosalind Lutsky
Former gymnastics trainer
Rosalind Lutsky worked as a gymnastics coach at Stanford University’s SB Gymnastics, coaching children aged 5-12 during her time as a Stanford student. She has been a gymnast since childhood and competed for the local gymnastics team in Minnesota.
Former gymnastics trainer
What will you do if you start to fall? Rosalind Lutsky, a former gymnastics coach, advises, “If you’re falling forward, tuck your head in — that is, chin to chest — so you can roll out of the banana pose. . If you’re falling backwards or to the side, try to touch your feet to the ground and bend your knees.”
- Keep your chest up as you stand up and look up.
- Keep your arms by your ears.
- End the banana pose with your arms by your ears.
- Let your arms rest away from your head and turn your palms outward. [3] X Research Sources
- Another way to fall without pain is to lean back into a “bridge” shape if your body is flexible enough.
Using props
- Another benefit of this method is that you don’t need a support person. You can completely learn to grow bananas yourself.
- You’ll be resting your foot on a prop, so find something that you don’t mind getting dirty, or wear socks when you exercise.
- Your body should be parallel to the wall and your legs forming a 90-degree angle with your upper body.
- Keep your body in a straight line and your shoulders pressed together as if you were shrugging.
- Your head should be in the middle of your shoulders, don’t tilt your head back too much.
- Move your hand if you need to stay level. Remember to keep your body weight between your palm and first knuckle, and balance by moving your weight toward your fingers.
- Bend your legs and move away from the wall when you’re done.
- Stand facing the wall with your feet shoulder-width apart.
- Step forward, lean over and place your hands about 30cm away from the wall.
- Keep your arms straight and raise your legs overhead in a smooth motion.
- Do not kick hard as the heel can hurt on impact.
- Shoulders press against the body and keep the head straight. Keep your legs straight and the tops of your feet pointing upwards.
- Make sure your body weight is centered between your palm and first knuckle. Adjust as needed for balance.
- When you want to stop, you will do the reverse to get out of the banana position.
Challenge yourself
Advice
- Remember to keep your elbows straight.
- Do not sway back and forth while standing on your arms to avoid falling.
- Stepping forward that is too short or too long will prevent you from kicking your foot up.
- The closer the hand is to the foot when in a kicking position, the greater the chance of success.
- Practicing yoga can help with banana planting because your body is stronger and more flexible.
- Always keep your body upright.
- Practice planting bananas against the wall before planting bananas freely.
- Remember to look straight ahead and straighten your legs completely.
- Do not jump into the banana position to avoid injuring your back.
- Keep your feet pressed together.
- When bringing your hand to the ground, do not lean forward.
Warning
- Only practice growing bananas in a dry and unobstructed area.
- Stop exercising when your arms get tired.
- If you’re going to use a wall, make sure it’s strong enough that it won’t puncture when you rest your heel against it.
Things you need
- Lawn carpet, floor mat or yoga mattress.
- Knee pads if needed.
- Anti-collision mattress for gymnastics or soft mattress for landing.
- A support person when you are just starting out.
- Some people like to wear soft soles or tennis shoes, but others don’t. Depending on the person, this type of shoe can help or hinder you.
This article was co-written by Dean Theriot. Dean Theriot is a personal trainer and owner of Timberline Fitness in Houston, Texas. With over 25 years of experience in the fitness industry, Dean specializes in individual, group and sport-specific training. Dean holds a bachelor’s degree in sports physiology from LSU University. Dean combines resistance training, cardio with pilates exercises to provide comprehensive health training for his clients. His sports-specific training program includes soccer, basketball, and baseball.
This article has been viewed 6,367 times.
Perfecting the skill of growing bananas is a prerequisite for learning other complex movements in gymnastics. Doing the banana planter is not only for fun, but it is also a fun exercise pose and looks very impressive. Slowly practice, try to improve your balance as well as core and upper body strength, you will surely quickly perform a beautiful and stable banana planting pose. In addition, you need to be patient because there is a saying “If you have a merit to grind iron, you will have a needle”.
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