Get Building the Gymnastic Body: The Science of Gymnastics PDF

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By Christopher Sommer

ISBN-10: 0982125305

ISBN-13: 9780982125304

The international has continuously marveled at their outstanding physiques every time the gymnasts take middle level on the world’s foremost athletic competitions. Awe-inspiring feats of energy, ability and agility are played with what seems to be easy ease. The gymnasts look a breed aside and their actual accomplishments seem to be past the achieve of the common guy; that's until eventually now.

For the 1st time, development the Gymnastic physique enables you to move deep in the international of gymnastics energy education. super complete and targeted, with approximately two hundred workouts (many of that have by no means been visible ahead of by means of most of the people) and good over 500 photos, it's a entire developmental template for development the fundamental starting place of energy required for all gymnastics good fortune. even if you're a aggressive athlete trying to find an aspect, a health fanatic or simply starting a more healthy way of life, development the Gymnastic physique is the reply you've been looking out for.


CHAPTER ONE - Gymnastics as Conditioning

CHAPTER - normal info, instruments of the alternate - nine, easy Gymnastics Terminology - eleven, the choice of those routines - 15, Handstands & Press Handstands - 16

CHAPTER 3 - easy energy - 21

CHAPTER 4 - basic Static Positions; L-sit - 26, Straddle L - 30, Manna - 35, again Lever - forty-one, entrance Lever, Planche - 49

CHAPTER 5 - higher physique urgent; primary body weight routines, Push-up diversifications - sixty one, Dip diversifications - sixty eight, HSPU adaptations - seventy six, Multi-plane urgent diversifications - 83

CHAPTER SIX - higher physique Pulling; Row adaptations - ninety one, Pull-up adaptations - ninety six, Curl diversifications - 103, Multi-plane Pulling diversifications - 106

CHAPTER SEVEN - mixed Pull/Press; Muscle-up adaptations - 113, different CPP diversifications - 118

CHAPTER 8 - middle; V-up diversifications - 123, HLL adaptations - 127, returned adaptations - 132, indirect diversifications - 138, directly physique adaptations - 144

CHAPTER 9 - Legs; Deck Squat diversifications - 156, unmarried Leg Squat diversifications - 159, Hamstring diversifications - 165

CHAPTER TEN - application layout techniques; Static power education - 171, simple energy education - one hundred seventy five, built-in education - 178, handling depth - 179, team education - 182

APPENDIX A - information for expanding Pull-ups - 185

APPENDIX B - Static power basically education effects - 186

APPENDIX C - one hundred twenty Muscle-ups in quarter-hour - 187

Index - 189

A exact thank you - 194

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Additional resources for Building the Gymnastic Body: The Science of Gymnastics Strength Training

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Just be careful that the area y o u are w o r k i n g in is safe a n d appropriate for this training. The Progressions Back Lever - tuck F r o m a n inverted h a n g , while keeping y o u r back r o u n d e d w i t h y o u r knees held tightly into y o u r chest, a t t e m p t to lower y o u r hips b e h i n d y o u to a horizontal position. In all probability, at first, y o u will only be able to d r o p d o w n slightly before being at the basic of y o u r strength. A t t e m p t i n g to lean forward d u r i n g the back lever variations will greatly aid y o u in maintaining the back lever.

P u s h up a n d a t t e m p t to h o l d the straddle L. Lower to the g r o u n d , switch h a n d s a n d repeat. COM BUILDING THE GYMNASTIC BODY Difficulty rating: Straddle L - partial roll Technically this is not a p u r e static strength element, b u t rather an e m b e d d e d static strength element. H o w e v e r it is not u n c o m m o n for a beginning trainee to h a v e a great deal of difficulty initially w i t h lifting into the horizontal straddle L. This rolling version helps to alleviate that p r o b l e m by utilizing m o m e n t u m .

Truly h a n d s t a n d a n d press h a n d s t a n d training yields a m a z i n g results, especially w h e n trained in combination. H o w e v e r the necessary specific physical preparation a n d technical training progressions for these t w o elements far exceeds the space allowable in this volume. My p r o g r a m for the complete d e v e l o p m e n t of h a n d s t a n d s a n d press h a n d s t a n d s is therefore p r e s e n t e d in a separate volume, The H a n d s t a n d Chronicles; w h i c h quite literally contains the m o s t complete a n d extensive information ever presented on the subject.

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Building the Gymnastic Body: The Science of Gymnastics Strength Training by Christopher Sommer

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