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Have you always wanted to be able to do the splits or a backflip? Maybe you’ve watched your kids do a gymnastics class and thought, ‘Wow, that looks so fun’. Adult gymnastics is gaining some serious popularity online, with the TikTok hashtag #adultgymnastics getting over 209.5 million views. Influencers such as Anna Archer – who has over 300,000 followers on Instagram and creates content surrounding lots of different fitness experiments – and stunt woman Corinne Nicewick have shared clips of their experiences of trying out gymnastics as an adult. Nicewick, despite being a talented stuntwoman, has shared clips of how challenging she has found the sport, with viewers finding her attempts both funny and encouraging. Gymnastics has put some famous faces in good stead for other fitness-related challenges, with gymnast Beth Tweddle winning the 2103 series of Dancing on Ice and Ellie Downie, GB gymnast taking on the gruelling SAS: Who Dares Wins reality show in 2023.So, what do you need to know before you get involved? How does adult gymnastics work? Can anyone do it? Classes have been steadily cropping up across the UK encouraging adults of all abilities to get involved in gymnastics, and unless you have a health problem or injury that may restrict you from doing so, anyone can get involved. It is not so dissimilar to exercises you may already do like plyometrics (explosive body weight resistance exercises like box jumps), CrossFit or yoga. “Gymnastics is a series of different exercises that test your strength, mobility, flexibility and agility,” says Sofia Zolobova, instructor and gymnastics expert at Gymbox. “It’s also a lot of fun, incorporating lots of different floor, beam and hoop exercises,” she explains. This element of variety can bring a more fun, playful element to your workout routine. What are the health and wellbeing benefits of adult gymnastics? Gymnastics will give your body a really different workout and improve your strength, mobility and balance. “Strength and mobility are both very important as we grow older,” says Zolobova. “Gymnastics uses your own body weight, so not only do you get stronger, you move better. For example, to be able to execute a hand stand you need great shoulder mobility,” she explains. “With our modern tight shoulders, gymnastics can be helpful in improving our posture.” How do you get past being scared? As a kid, doing a cartwheel and taking a tumble doesn’t seem so threatening, but as adults we are all a bit more scared of getting hurt. Instead of falling into the trap of fear, embrace the playfulness of it. Zolobova says: “It’s a really fun way to exercise. It includes handstands, cartwheels and frog jumps, letting you unleash your inner child. It empowers you to do cool tricks as an adult and work up to a certain goal. It’s also a great fear fighter – sometimes you just have to let go and trust yourself.” What should we be careful of in adult gymnastics? Your fitness and flexibility may not progress as quickly as they might have done as a child. “Children are naturally more flexible than adults, so when undertaking gymnastics for the first time keep this in mind. Take things slow and one step at a time – you can always build up strength and flexibility with consistent practice,” explains Zolobova. How do we protect our backs and joints? Putting your back out or hurting your joints is a very real fear as an adult. Zolobova says: “Stretching should never be skimped on and should be thorough and dynamic [involving movement]. It’s also very important to make sure the body is warmed up before undertaking any gymnastic moves, a light jog and jumping jacks are great ways to get the muscles warm fast.”

The Football Association is expected to ask FIFA to extend Ivan Toney’s ban globally unless an appeal leads to the suspension being overturned. As things stand the 27-year-old will not be able to play again until January 17 next year after he was banned for eight months by an independent regulatory commission for admitting 232 breaches of FA betting rules. The PA news agency understands the FA could only apply to FIFA for a worldwide extension if a ban is still in place once the appeals process is complete. Once the written reasons in the case are published, both parties have a window of time to issue an intention to appeal. Only once that window closes without an appeal, or the appeals process concludes with a ban still in place, could the FA apply to extend the ban globally. The extension of the ban worldwide would rule out the possibility of Toney moving overseas to play on a temporary or permanent basis while any ban imposed in England is still in force. The granting of an extension would require approval from FIFA’s own disciplinary committee, but would appear to be a formality with no obvious precedent where FIFA has refused a national association’s request to extend a ban globally. The FA did apply to FIFA for a worldwide extension in the cases of two other English players banned over betting rule breaches – Kieran Trippier and Daniel Sturridge – while more recently FIFA accepted an application to extend a ban imposed by the Italian federation on former Tottenham managing director Fabio Paratici, a decision which prompted his resignation from the north London club. Paratici’s ban was imposed following an investigation into allegations of financial mismanagement at his former club Juventus. It is unclear at this stage whether Toney – who won his first England cap in March – will appeal against the ban. He said he was “naturally disappointed” about the sanction in a statement issued on Wednesday, but said he would await the publication of the commission’s written reasons concerning the case before commenting further. The FA is also awaiting the written reasons. Toney will be allowed to return to training on September 17, four months before the playing ban expires. The ban takes effect immediately, meaning Toney is out of Brentford’s final two Premier League matches this season starting with the game against Tottenham on Saturday. Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Manuel Akanji wants three trophies to make it an ‘unbelievable’ debut season Domingo Miotti given the nod to start at 10 for Glasgow in showdown with Toulon Sam Hain at peace with his game and keen to get wins for Warwickshire

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