By Christopher Sommer
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.
TABLE OF CONTENTS
INTRODUCTION - I
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
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.
Building the Gymnastic Body: The Science of Gymnastics Strength Training by Christopher Sommer