Gymnasts training. Artistic gymnastics vs Workout

Speer attributes his success in the gym to years of gymnastic training. She helped him focus on more than just building muscle and strength. He aimed for a mixture of stamina, stability, balance, power and muscular strength. And he became the athlete he is today. (We are sure that he got his "cubes" in the same way). Take a cue from him and incorporate these eight gymnastic exercises into your workout today.

"Boat" and "swing"

These basic exercises gymnasts are trained to develop abs and are taught to strain all the muscles at the same time, which, according to Speer, is absolutely necessary in this sport. And here's why it's important to you: the more firmly and steadily you can hold the adopted position, the better you will be able to transfer power from the upper body to the lower body without losing energy. So you will be able to more effectively perform squats, throws, pushes, lifts, jumps, punches and kicks, as well as running.

How to perform: lie on your back, straight legs together, hands behind your head. Tighten the press, tear off your legs, head and shoulders five centimeters from the floor. Freeze. Your body should take the shape of a banana, from your fingers to your toes. This is a "boat". Hold the position for at least 30 seconds, and then begin to swing to increase the intensity. This is the swing. Your abs will get that extra workout, Speer promises.

Bent body pull-ups

As Speer says, this is the only way gymnasts pull up. And advise everyone else. Because in a bent position, the stability of the whole body increases, which allows you to focus more efforts on lifting the body to the horizontal bar. In addition, this is how more muscle, including the glutes and biceps femoris, and the lats and abs work together.

How to perform: Grasp the horizontal bar with an overhand grip, hands hip-width or shoulder-width apart. Hang on. Squeeze your abs, squeeze your hips, and point your legs slightly forward so that your body forms an extended C. Maintain this curve throughout the exercise. As you pull up, imagine pressing on the upper surface of the bar and focus on pulling your belly button up. Look straight ahead and touch the horizontal bar top chest. Get down.

Angle squat

Gymnasts perform this exercise on parallel bars or rings. “This isometric exercise builds the strength and endurance of your “packs”, the hip flexors, latissimus dorsi and triceps,” Speer says. If you can hold for 20-30 seconds, your torso is really strong.

How to perform: sit between parapets or, if there are none, between two hexagonal dumbbells. Grasp the handles, tighten your arms, lower your shoulders down, bend your knees and tear them and the fifth point off the floor. Hold for 30 seconds. Come back to starting position. When you can easily hold 30 seconds with bent legs, try to do the same with straight lines.

Planche push-ups

Gymnasts perform planches to demonstrate their outstanding upper body strength and endurance. But this aerobatics, which is why Speer recommends planche push-ups, that is, shifting the weight forward as you approach the floor. This will help to better develop the chest and deltoid muscles, as well as the core, muscles, and connective tissues in the wrists and shoulders.

How to perform: Take a push-up position, arms straight, palms at shoulder level, body straight. As you bend your elbows, allow your chest and shoulders to move forward until your palms are at chest or rib height. Hold, then return to the starting position.

roll forward

“Rollovers are the foundation of acrobatic gymnastics,” Speer says. “They improve spatial thinking and body control.” Yes, you are unlikely to twist the back somersault, but you should master the somersault well. "This is the easiest and effective method avoid injury in a fall.

How to perform: on a mat, grass or soft surface. Sit down, put your hands on the floor 3 cm from yourself, slightly wider than your shoulders. Tilt your head between your hands, push your feet off the floor so your hips go over your head. When your feet are up, push off with your hands and use the moment to get back on your feet.

Leg-split

Every gymnast should be able to do the splits. “But it takes time to learn it,” Speer says. “We need sustained effort, not tension.” Well, why do you need it? To improve flexibility biceps hips, hip flexors, and your whole form as a whole, according to Speer. For most men, these muscles are always in good shape due to constant sitting. And the more elastic they are, the better you will perform almost any exercise on lower part body.

How to perform: It is important not to force yourself, not to go beyond comfortable feelings. If you feel pain, stop immediately. From a standing position, step forward and lower yourself down until your back knee touches the floor. Keep your torso straight, slowly straighten your front leg and move her foot forward as far as you can. Gently push your hips towards the floor. To simplify, you can rest your hands on small boxes, benches or yoga blocks.

Front and rear balance

These exercises build balance, leg strength, and flexibility in the biceps femoris and hips in general.

How to perform: for the front, put your feet shoulder-width apart, spread your arms to the sides, lift one leg forward as high as possible. Squeeze your quads and tighten your core. Do not move your hips, they should be even during the entire exercise. For the rear, instead of lifting the leg forward, lean forward yourself so that the torso is parallel to the floor, and then lift one leg back so that it forms one line with the torso.

Handstand

For gymnastics, this is the same as free kicks for basketball: absolutely required skill which takes a lot of time to perfect. But for you, this time will not be wasted: you will be able to strengthen balance, core, flexibility, proprioception, stability of the shoulders and shoulder blades.

How to perform: put your hands on the floor 15-30 cm from the wall, spread your fingers as wide as possible. Pushing your legs in turn, get into a handstand against the wall and stand as long as possible. If you can last 30 seconds, try doing a stance away from a wall. The main thing is to do it in a free place with a soft surface, so that in which case you can do a somersault.

TRAINING PROGRAM "GYMNAST"
SET OF MUSCLE MASS AND STRENGTH ON THE BAR (HORIST) AND BARS
Minimum equipment - suitable for classes at home, on the street or in the gym!
Included efficient pull-ups and push-ups for recruitment muscle mass,
a plus special exercises for legs and press.
The best exercises, collected in a thoughtful training complex give amazing results!
You develop muscle mass and strength of the whole body + form strong abdominal muscles + learn to control your body

This program uses a special technique using gymnastic exercises to increase muscle mass and strength - this is the main goal of the program.
See how the muscles of professional gymnasts are developed, pay attention to how they control their bodies and you will understand how useful gymnastic exercises!
You can train at home or outside sports ground. All you need is a bar and parallel bars, but even if you don’t have bars (or can’t do push-ups on them), the program provides replacement exercises.
It is enough to make a crossbar at home and you can start training!
The Gymnast program can be used as an excellent physical training for various kinds sports such as wrestling, boxing and other martial arts. Strength, developed muscles and possession of one's body is always important.
In addition, the Gymnast program is suitable for training at any age. The peculiarity of pull-ups and push-ups on the uneven bars is that they allow you to perfectly train muscles without undue stress on the spine. With violations of posture, it is even therapeutic exercises.
Different types of pull-ups and push-ups allow you to perfectly pump your muscles and teach you to control your body.

EQUIPMENT REQUIRED

PROGRAM GOALS

Increase in muscle mass and strength of the whole body
Development of strength endurance
Formation powerful muscles press with special exercises
Improving physical control of your body

REQUIRED LEVEL OF PHYSICAL FITNESS
You should not have any medical contraindications to playing sports.
To start training on this program, you need to be able to perform:
Pull-ups on the bar with a wide grip - 10 times
Push-ups on the uneven bars - 10 times, or classic push-ups from the floor - 20 times
If you cannot yet meet these standards, then you first need to develop these abilities.
I designed special programs to increase the number of pull-ups and push-ups starting from just one time!

Both programs can be combined into one complex - detailed explanations in the instructions
With the help of these techniques, you will quickly increase the results in pull-ups and push-ups on the uneven bars, plus pump up your muscles.
After special training you can start training for mass and strength according to the Gymnast program.

HOW TO BUILD MUSCLES WITH PUSH-UPS AND PUSH-UPS
Large muscle mass can be gained not only with the help of a barbell, but also with gymnastic exercises, of course, only if you train correctly.
If you do various special types of pull-ups and push-ups, while additionally increasing the load, then your muscles will grow well and become stronger - this is a fact.
But only correct program and the right loads will lead to the desired result!
Incidentally, athletes power types(in heavy aerobics, bodybuilding, powerlifting) be sure to use such valuable exercises as pull-ups and push-ups on the uneven bars!
Why? Because these are really effective, useful and developing exercises.
For example, my best indicators (my body weight in the range of 78-80 kg):
Push-ups on uneven bars with an additional weight of 60 kg - 4 times.
Pull-ups on the crossbar with additional weight on the belt 60 kg - 3 times.
Naturally, both wrestlers and boxers and many other athletes love these golden exercises and be sure to include them in their physical training.

The program for mass and strength "Gymnast" is the author's well-thought-out set of workouts that will allow you to train correctly. You get detailed plans for each workout with all the instructions - you just need to complete the task and the muscles will grow. You will learn many ways to increase the load during pull-ups and push-ups (even if you are exercising outside). In addition, you will receive a lot of valuable sports knowledge + recommendations for proper nutrition for muscle growth!
Many want to pump up their hands pectoral muscles, as well as back, shoulders, powerful abs and legs, but not everyone has the opportunity to go to the gym.
The Gymnast home workout program is the solution to your problem. Proper training give great results!
It is complete, understandable and interesting program- you will enjoy training, and this is of great importance. By practicing with pleasure, you will achieve more.

Developed a training program
Specialist in physical education and sports
Site author site
Sergey Sivets

GYMNAST training plan. 14 pages.

THE COST OF THE PROGRAM "GYMNAST" ONLY 790 RUB.
When paying, please provide a valid email address
Your order will be sent to the post office within 24 hours after receipt of payment.
Don't forget to check your spam folder - emails sometimes end up there.

Additional payment options:
Direct payment to a bank account

REVIEWS ABOUT THE PROGRAM
Friends, reviews will help beginners get more information and understand
that professional knowledge will allow you to develop much faster and more efficiently.
Tell about your achievements - let it help others become better!

PROGRAM "GYMNAST" - Gaining muscle mass and strength with the help of pull-ups and push-ups

Always torn between pulling the bar and pulling the horizontal bar. I didn’t really succeed anywhere, because. worked haphazardly.
I decided to improve - I purchased and passed the Gymnast program. Considered myself prepared, at least
in basic exercises on the horizontal bar and uneven bars, but here I had to really sweat.
The tasks set by the program were somewhat different from the usual mode of training, the body turned out to be
not ready, and it was interesting to work according to the proposed scheme. One of the clear results is that I became relatively
it’s easy to pull yourself up with such a wide grip that you didn’t think about before, although the emphasis in the program is not on this
was done. It should also be noted the careful approach to instructions and explanations, as everywhere with Sergey, as well as
a holistic approach to the development of the “gymnast” body as a multifunctional machine.
Sincerely, Dmitry.

Greetings Sergey.
After 13 kg was thrown off excess weight(go crazy, dragged so much time on myself) the question arose
what to do next so as not to lose shape and not accumulate fat.
Having tried to pull up once, I was horrified to find that I can only pull up once !!!))))).
After going through your program to increase the number of pull-ups (reaching 10 repetitions with a wide grip),
the program "GYMNAST" was acquired. It turned out to be what you need, an amazing program!
So, after a month of training, I already started adding weights, but I started generally with a minimum.
In some exercises, at first I could not even perform the minimum.
In each new workout I began to add little by little, which cannot but rejoice me.
From this follows an excellent mood, and the desire to continue to engage in further.
I am almost always in this mood. If we take into account that the iron is definitely not mine,
then it is a pleasure to engage in this program, a minimum of inventory and fresh air (I do
outside the school). Tell me someone before that I will study at the school on the street,
would never have believed it. So if someone does not like iron, but you need to keep the shape,
for me so better programs probably not found, I recommend!
Many thanks to Sergey for his great and useful work! This is one of the smartest sites.
that I have ever seen! All success in sports and in life!
Alexander

SPORT MAKE YOU STRONGER - TRAIN AND GET BETTER!

"Boat" and "swing"

These basic exercises for gymnasts develop the press and teach to strain all the muscles at the same time, which, according to Speer, is absolutely necessary in this sport. And here's why it's important to you: the more firmly and steadily you can hold the adopted position, the better you will be able to transfer power from the upper body to the lower body without losing energy. So you will be able to more effectively perform squats, throws, pushes, lifts, jumps, punches and kicks, as well as running.

Bent body pull-ups

As Speer says, this is the only way gymnasts pull up. And advise everyone else. Because in a bent position, the stability of the whole body increases, which allows you to focus more efforts on lifting the body to the horizontal bar. It also engages more muscles, including the glutes and biceps femoris, and the lats and abs work together.

Angle squat

Gymnasts perform this exercise on parallel bars or rings. "This isometric exercise builds strength and endurance in your 6 packs, hip flexors, lats, and triceps," says Speer. If you can hold for 20-30 seconds, your torso is really strong.

How to perform: sit between parapets or, if there are none, between two hexagonal dumbbells. Grasp the handles, tighten your arms, lower your shoulders down, bend your knees and tear them and the fifth point off the floor. Hold for 30 seconds. Return to starting position. When you can easily hold 30 seconds with bent legs, try doing the same with straight legs.

Planche push-ups

Gymnasts perform planches to demonstrate their outstanding upper body strength and endurance. But this is aerobatics, so Speer recommends planche push-ups, that is, shifting the weight forward as you approach the floor. This will help to better develop the pectoral and deltoid muscles, as well as the core, muscles and connective tissues in the wrists and shoulders.

roll forward

“Rollovers are the foundation of acrobatic gymnastics,” Speer says. “They improve spatial thinking and body control.” Yes, you are unlikely to twist the back somersault, but you should master the somersault well. "It's the easiest and most effective way to avoid injury in a fall."

Leg-split

Every gymnast should be able to do the splits. “But it takes time to learn it,” Speer says. “We need sustained effort, not tension.” Well, why do you need it? To strengthen the flexibility of the biceps femoris, the hip flexors, and your whole form in general, as Speer says. For most men, these muscles are always in good shape due to constant sitting. And the more elastic they are, the better you will perform almost any exercise on the lower body.

Front and rear balance

These exercises build balance, leg strength, and flexibility in the biceps femoris and hips in general.

Handstand

It is to gymnastics what free kicks are to basketball: an absolutely essential skill that takes a lot of time to perfect. But for you, this time will not be wasted: you will be able to strengthen balance, core, flexibility, proprioception, stability of the shoulders and shoulder blades.

teppo 07-02-2010 12:40

No matter how I look at the performances of the gymnasts, each time I note that their figure is such that any bodybuilder will envy, and everything is working, not a useless mass. Everywhere it is said that in order to increase the mass, you need to increase the weight of the shells - this is already an axiom - plus the calculation of weights for the average number of repetitions. However, these guys only work with weight. own body and countless repetitions. There is no additional pumping, like wrestlers, for example. Engaged athletics, and the results are no worse than those of heavy workers. Or am I mistaken? Correct it if it's easy.

Nick123 07-02-2010 14:20

One word "pro" THEY do not get out of the gym.
.and even a coach they have an "extra" class + doctors and .......

woland666 07-02-2010 17:10

Something I didn’t notice a special mass among the gymnasts, the relief is yes.
Do you really want to say that they have as much mass as lifters or weightlifters?
Yes, and they do not need mass, it will only interfere. Perhaps they are trying to shed excess weight.

teppo 07-02-2010 18:50

quote: Do you really want to say that they have as much mass as lifters or weightlifters?

Of course not. But many bodybuilders strive for such a result, thinking that working in a rocking chair is the only way. For years, the line of the biceps, shoulder, the relief of the press has been isolated, and here everything develops together, harmoniously, beautifully. Here you have volume and relief and strength and sharpness and endurance. And I’m not talking about lifters at all, as you look in the hall, all the elephants are somehow, the mass is both superfluous and not superfluous - everything is interspersed. Yes, I, in fact, didn’t want to talk about who has more mass, who has less, but about whether gymnasts really practice without additional. weights and what exercises their strength training includes. What are they doing there, how are they training?

Nick123 07-02-2010 19:02

I somehow did not compare BUT the "freestylers" are also not sickly uploaded.

woland666 07-02-2010 20:34

Photo N3, as it were, reveals the topic of chemistry.

SDR 08-02-2010 12:38

No matter how I look at the performances of the gymnasts, each time I note that their figure is such that any bodybuilder will envy, and everything is working, not a useless mass. Everywhere it is said that in order to increase the mass, you need to increase the weight of the shells - this is already an axiom - plus the calculation of weights for the average number of repetitions. However, these guys only work with their own body weight and countless reps. There is no additional pumping, like wrestlers, for example. They go in for athletics, and the results are no worse than those of heavyweights. Or am I mistaken? Correct it if it's easy.

you are mistaken
and they go to the rocking chair
and are on a diet
and take steroids

everything is like people

they just work "for strength" and not "for mass"

-Bryansk- 08-02-2010 10:35

And anyway, we should not forget that we see the competitions of gymnasts when the Olympics are shown, or the world. And there everything is msmk, probably. Which for ten years, or even for two or three decades, have already been plowed on bars and other rings with doctors and tablets. Naturally, a warmed-up athlete-gymnast of the MSMK level will look quite good on the platform in comparison with a home-grown "bodybuilder" after a year or two of semi-basement rocking

Huge Cock Cucumber 08-02-2010 12:31

if you calmly do 50-60 clean pull-ups like gymnasts, even with their not very large weight, then you will already look very even. Yes, and exits with strength, lifts with coups and exercises on the rings, too, oh how beautiful physique contribute.

well, the fact that they are all dry and traced with enthy muscles is because it is painfully difficult to spin on the horizontal bar with fat.
In general, the loads of gymnasts are simply hellish. If only they didn't look great...

by the way, in regular exercises like a bench press or a squat with a barbell - they are frankly weak

very disagree. I am familiar with the gymnasts (although not MSMK and not even MS). After gymnastic practice, gymnasts achieve good results in an extremely a short time in the press. At the same time, while maintaining all their "gymnastic" cartoons. And what a handshake they have - it's just a scribe ...
But if I decide to suddenly throw a bench press and master what they do, I will spend a lot more time on it.

MASSSON 08-02-2010 13:04

quote: if you do calmly 50-60

I do 40 times.
And it replaces my iron. The other day I tried traction with 1 hand to the belly in a slope of 60 kg lifted 10 times. And for biceps, a barbell of 50kg for 15 times. And despite the fact that I pull up once a week. And if I every day, yes, for 2 hours, and even bars, then I think the result would be even better

Huge Cock Cucumber 08-02-2010 13:13

And if I every day, yes, for 2 hours, and even bars, then I think the result would be even better

but again, depending on what you need and what kind of training it is.

MASSSON 08-02-2010 13:27

quote: Originally posted by Huge Cock Cucumber

quote: not- if I do this, then I’ll catch you overtrained in an instant. Once a week, a hard "pull-up" workout is enough.
in general, I think that for me personally, 3 workouts a week are sometimes a lot.
but again, depending on what you need and what kind of training it is.

I've never really tried 2 hours every day. Well, yes, I agree, overtraining is provided. But earlier, for 1 hour every other day, the horizontal bar + bars were trained. There was a dofiga of approaches alternating. And so 3 months, and norms. I've noticed that my muscles do not grow with the number of times on the horizontal bar. But this is my genetics, but my neck grew to 43 from 37 cm. Now 41 is in good condition. And I still eat in moderation so that the fat does not grow, the press was visible.

botanist 08-02-2010 14:14

quote: Originally posted by SDR:

you are mistaken and they go to the rocking chair

1. I went in my time. only training is focused not on gaining muscle mass, but on overall strength and endurance.

quote: Originally posted by SDR:

and are on a diet

Yes. gymnasts should not gain weight and weight, this will instantly affect the results. but for weightlifters, light food can hurt.

quote: Originally posted by SDR:

and take steroids

my comrades took doping and diuretics. maybe steroids too, but I definitely haven’t heard about it. I have never been into chemistry myself.

quote: Originally posted by SDR:

by the way, in ordinary exercises such as a bench press or a squat with a barbell, they are frankly weak

Not certainly in that way. medium weights will be mastered by many, purely due to a good overall physical form. but, of course, they cannot be compared with lifters.

quote: Originally posted by SDR:

they are "techies", they take technology multiplied by strength

yes, in some exercises it is. but the "cross" on the rings, some racks on the uneven bars and in general static exercises require not so much technique as strength and coordination.

Scarecrow wise 08-02-2010 17:46

quote: Originally posted by teppo:
these guys only work with their own body weight and countless reps. There is no additional pumping, like wrestlers, for example. Or am I mistaken?

I think you are mistaken. To be honest, I don’t know how professional gymnasts train, but I’m sure that they use additional weights in classical gymnastic exercises during training. It is due to this that they work so cleverly only with own weight. And they certainly take anabolic steroids.

Kill_Maker 09-02-2010 19:03

in fact, this is more of a competition of pharmacists ...

k-root 10-02-2010 03:25

quote: Originally posted by Kill_Maker:

big sport without chemistry is now impossible

that's for sure!
and about pharmacists I bet
there are a lot of factors: health, genetics, character, coach, doctors...

and almost all athletes are engaged in a rocking chair - even athletes need this

quote:

these guys only work with their own body weight and countless reps. No extra pumping

this is quite enough with their training regimen to create such muscles

max 1974 10-02-2010 07:14

Just don't be offended

diuretics
terrible injuries
diet bordering on common sense
and all this for the sake of the opportunity to once perform as Nemov
Thank you, it's better to run 2 times a week for an hour and a horizontal bar

teppo 10-02-2010 22:18

quote: conversations like topikstarter are run by housewives-

Well, I’m not a housewife, of course, but I don’t do much in gymnastics, that’s for sure. I look - they are spinning on the horizontal bar, the muscles are decent, and the fizruk at school is also on the crossbar, which he did notably on the uneven bars and had an enviable physique, so he asked. Even at our work, the doctor had quite voluminous and embossed hands. I ask like, where does such a muscle come from? He told me Uh-uh, guy, I do 30 pull-ups from the army, without any iron. However, he is also a professional massage therapist. Here.

Huge Cock Cucumber 12-02-2010 12:27

Ha-ha, usually such conversations as topicstarter are conducted by housewives-)
Just don't be offended
Winstrol, anavar, etc., but not methane of course, etc.
Gym almost every day
special training from 6 years old for 4 hours
diuretics

for the sake of justice.
Topikstarter was interested in appearance, not functionality.
And for the sake of the same fairness, I want to say that it is possible to have such a physique (albeit without that fantastic functional, but still a strong and fast body) without special training from the age of 6, and without terrible injuries and an exclusive diet and no mountains of pharma.
After all, gymnasts do not work for the sake of appearance.
and such a physique is achieved much easier than the builder from Olympia.

max 1974 12-02-2010 23:21

This look please
1 person out of 200 already has it, regularly training in any gym, I came across 3-4 in many years, and they were 15-16 years old
A lucky coincidence - since childhood, the right food, genes, the right training - and it will probably be the same - if you are one of 200-300
From army tales - you can not believe
We had an ensign, the head of the dining room, he was 26-27 years old at that time, he pulled himself up 100 !!! times unclean

so there was no such physique - just thin, slightly athletic, with 42 biceps alone and without the rest at all

Huge Cock Cucumber 13-02-2010 19:09

???
I have seen many more of these.

vulcan 19-02-2010 03:15

quote: I have seen many more of these.

And in recent years, I see such goaaaazdo less ... It's sad!

arn 19-02-2010 12:07

that's for sure!
and about pharmacists I bet
there are a lot of factors: health, genetics, character, coach, doctors...

All that is listed is cool, and now a simple example. Two athletes X and Y, both have similar outstanding genetics and health, at some point athlete X starts doping... Continue further? =)

All modern professional sports it's a battle of pharmacology. At the same time, IMHO, it is quite obvious that all this pharma is applied to initially gifted and capable people. True, all pharma does not cancel training, regimen and other delights sports life it simply allows, other things being equal, to move a little further forward.

PS
Personally, the fight against doping infuriates me, it has long been reduced not to accepted or not accepted, but caught or not caught.

k-root 19-02-2010 12:27

arn

quote: Originally posted by arn:

... that all this pharma is applied to the inherently gifted and capable people. True, the whole pharmacy does not cancel training, the regimen and other delights of sports life, it simply allows, all other things being equal, to move a little more forward.

this is what i meant

arn 19-02-2010 12:52

quote: Originally posted by k-root:
[b]arn, I meant that sport is not just a competition of doctors - in addition to pharma, other data play a very important role there.
this is what i meant

Without pharmaceuticals, modern sport will die, as statistics show, all records, as well as declines in their installations, fall at the time of the emergence of new types of doping and means of recognizing them. A typical example of this is the appearance of stanazolol. As he appeared, the records in LA suddenly rained down. They learned how to determine, the average results immediately went. The same bursts were with nandrolone and turinobalan.

Scarecrow wise 19-02-2010 15:44

quote: Originally posted by max 1974:
on a dare, he held a full bath with peeled potatoes on his biceps !!! - at least 200 kilograms

I can still imagine holding a 200 kg bar for the biceps (not a lift, but a HOLD from the racks, a couple of seconds, and 60 centimeters biceps).
But in order to hold a BATH - I can’t imagine what strength the biceps and arms in general should have !!!

Ashedow 19-02-2010 18:49

quote: True, all pharma does not cancel training, the regimen and other delights of sports life, it simply allows, all other things being equal, to move a little more forward

Dr. Livesey 22-02-2010 18:41

quote: Originally posted by MASSSON:

I do 40 times.
And it replaces my iron. The other day I tried traction with 1 hand to the belly in a slope of 60 kg lifted 10 times. And for biceps, a barbell of 50kg for 15 times. And despite the fact that I pull up once a week.

Can you be a little more specific?
Training once a week, but how many sets of how many repetitions? And what about rest between sets?

MASSSON 22-02-2010 19:34

quote: Can you be a little more specific?
Training once a week, but how many sets of how many repetitions? And what about rest between sets?

Please
3 sets different grips. First: wide and palms away from you. Second: shoulder width. Third: a little narrower than the shoulders and palms towards me, I do it until I get bored. I can do 35, I can do 15 times. On the 3rd approach, I don’t feel tired anymore, but I just do it automatically, so I do it until I get bored. 40 times I pull myself up with my palms.
All approaches for maximum times and maximum amplitude. Not clean pull-ups, I do not count. Rest is usually 3-5 minutes between sets. And workout once a week.

arn 24-02-2010 11:06

quote: Originally posted by Ashedow:
Oh, I beg you, "a little bit." For the bench press without farm 300 kg, even if I didn’t hear it in the crew (although someone might have shrugged it). And with pharma and crew, the record is almost half a ton. Yes, so that I live like the pharmacy adds a little.

Compared to how you have to do it in 2.7, I still think that a little bit. Plus, all record holders are initially physically sooooo gifted people. The bottom line is that pharma is not a magic pill / injection that will do everything for itself, it is only a help to make training even more often and even harder. IMHO of course.

Ashedow 24-02-2010 12:54

quote: The bottom line is that pharma is not a magic pill / injection that will do everything for itself, it is only a help to make training even more often and even harder.

Help is a salad for meat. There is a salad - good, no salad - I'll just gobble it up with bread. Those. something that, of course, contributes, but not to say that it is critical.
And pharma in modern sports- it's already base element advanced training. Remove the farm - and there will be no result, even if you die in training. And do not care what genetics and training system. Half a ton dry is not going to help. Even 250 is highly doubtful.
Therefore, pharma, other things being equal, is the most powerful influencing factor.

max 1974 24-02-2010 17:58

The bath was fucking, with peeled potatoes, and filled to the top with water, cast iron, six of her outfit could not be moved-)

Wachtel_Girl 31-03-2010 14:48

In sports. gymnastics even girls have pumping (the daughter of the SG is engaged, the son is still at the general physical training), the guys in the gym do it in doses. At the same time, no matter what they say about steroids and other chemicals, children even 8-9 years old, from the groups "for health and general development"(3 times a week for a couple of hours), already with well-defined dry and embossed muscles. Exercises for "pumping" are given mainly on the crossbar, uneven bars, rings. I don't know if it's possible to give links here - but there is an amateur forum (http: //sportgymnastic.borda.ru/), where exercises are discussed, including "yard" gymnasts.

DMV 01-05-2010 20:32

quote: The bath was fucking, with peeled potatoes, and filled with water to the top, cast iron, six of her outfit could not be moved-)

How did he pick it up? Why was he holding her?
Can you please describe the technique of lifting the tub?

hare 03-05-2010 06:57

I don’t know what the topic will be .... but CrossFit attracted the attention:
http://www.crossfit.ru/
http://power.crossfit.ru/
http://vkontakte.ru/club1507126
the muscles are "very alive" in the guys and in the subject ... I'm thinking of leaving the gym for crossfit, but so far there is not enough spirit. A lot of the CrossFiters have something in common with the gymnasts.

teppo 08-05-2010 20:07

quote: leave the gym for crossfit

A rocking chair and crossfit are two different things. In crossfit, the main load goes to cardiovascular system and the comprehensive development of organs and systems (strength, sharpness, endurance, coordination) all together, but each one little by little. In the rocking chair - purposeful, maximum development of strength and growth of muscle mass.

hare 09-05-2010 01:20

quote: In the rocking chair - purposeful, maximum development of strength and growth of muscle mass.

I am aware of this and that is why CrossFit attracts me. I don't see the point in "super strength" (pardon the term) without first and foremost aerobic endurance. I think crossfit will give it to me.

teppo 09-05-2010 16:33

quote: Basketball builds stamina well..

I again run the risk of being lit up with a teapot, it’s still interesting how basketball is better in this regard of football, there, hockey and the same crossfit? I played basketball at school (even the jersey remained with number 5), was considered a good player, attended an additional section, our team took first place in the district for six years, but I could not run three kilometers until the very, very graduation (there already purposefully began to run for admission to the military academy).

Ashedow 09-05-2010 16:50

quote: why is basketball better in this regard than football, there, hockey and the same crossfit?

Football is probably better, but basketball is technically more difficult, hands are actively working. Hockey is worse, players often rest there to maintain a high pace.
And crossfit, as I understand it, is a kind of intermediate direction. And the results, respectively, are intermediate. Those. it will not give you any serious strength or serious endurance. Another thing is that someone is quite satisfied with it. In this case, why not?
About three km - xs why so. I also ran badly, but I always had a weight of over a hundred.

teppo 09-05-2010 19:31

CrossFit, as I understand it, it's something like " circuit training", like, running - pull-ups - weight press - jumping - hitting, etc. and so on for several cycles. If I understand the definition of crossfit correctly, it's hard to find something more effective for endurance.

Have you ever wondered why professional gymnasts have such amazing figures? Every centimeter of their body is solid cast muscles. They don't rock, they don't lift weights, and yet they have the relief that every patron dreams of. gyms. How to achieve such a result?

You probably think that the first thing you need to do is enroll in a gymnastics class. But it's not. In fact, you don't even have to leave the house. Professional gymnasts train special skills and learn special techniques that you don't need to know about.

All you have to do is do the same exercises they do, and best of all, you can do it right at home.

Stock up on rings

Have you ever seen gymnastic rings? These can be bought at sports shop and find a place in the apartment where they could be hung. On the rings, you can perform a wide variety of exercises. Naturally, you will not be able to boast of the incredible tricks that professional gymnasts demonstrate on this apparatus, but you can definitely do push-ups.

The technique for performing this exercise on the rings is exactly the same as on the usual simulators in the gym. The only difference is that the rings, unlike the simulators, are not at all stable. This means that push-ups are more difficult, and the effect of the exercise, accordingly, will be more noticeable.

The rings should hang at a height of approximately 1.5 meters from the floor. You need to rise on the rings on outstretched arms, pressing them to the body. Your feet will lift off the floor and you will be in the air. Then you need to slowly bend your elbows as you inhale and return to the starting position as you exhale.

At first it will be quite difficult, because the muscles are not used to such a load, but gradually you will enter into a rhythm, and the result will not be long in coming.

Hang on the bar

Having strengthened the horizontal bar at home (you can do this right in the doorway), you can perform another exercise familiar to gymnasts. Everyone knows how to pull up, but this is not enough to achieve a better result.

Complicate your task by pulling up the "corner". To do this, fix on the horizontal bar reverse grip and hang on outstretched arms. Then bring straight legs to a horizontal position, parallel to the floor, and begin to pull up.

At first, you can try to lift much higher, and then, gradually increasing the load, ensure that they are exactly at an angle of 90 degrees.

It's a matter of balance

Despite the fact that all gymnastic exercises, it would seem, are aimed at developing the muscles of the upper body, gymnasts, nevertheless, always have strong “pumped up” legs. How do they manage to do this, given that their feet almost never touch the floor, if you do not take into account the moments of landing?

The secret is in the squats. But gymnasts squat differently than normal people. They do it on one leg, while using their own weight as a weight.

Many people call this element a "gun". You need to slowly squat on one leg, stretching the other forward. When performing the exercise in this way, the load is almost doubled compared to the traditional squat.

It can be difficult at first, the main thing is to keep your balance. But as soon as you start to succeed in doing three sets of 10 pistol squats, the leg muscles will acquire a characteristic gymnastic relief.

Photo: Cedward Brice flickr.com/cedwardbrice
rosbalt.ru

Spectacular pumping of the body - Health Portal

"Boat" and "swing"

Bent body pull-ups

Angle squat

Planche push-ups

roll forward

Leg-split

Front and rear balance

Handstand

"Boat" and "swing"

Bent body pull-ups

Angle squat

Planche push-ups

roll forward

Leg-split

Front and rear balance

Handstand

RELATED ARTICLES