Find out why gymnasts have ideal body proportions and what principles can be taken for training by an ordinary person from gymnastics. Today, most athletes are passionate about using simulators and have completely forgotten that a beautiful body can be built while working with their own weight. Using gymnastics alone or in combination with strength training, you can create the body of your dreams. Let's see how gymnastics training should be structured.
Gymnastics training
Scientists are constantly conducting research aimed at improving training methods. According to the results of recent experiments, we can say that "slow strength" is of great importance for gymnasts. In this regard, the training process of a gymnast should be based on an increase in strength indicators with a low rate of growth of muscle mass.
This training methodology is based on the creation and improvement of conditioned-reflex communication, due to which muscular and intramuscular coordination is sharply increased. These requirements are more consistent with work with large weights with a low number of repetitions and long rest between sets.
For the most effective training of slow strength, it is necessary to try to use those movements that are as close as possible to the competitive ones. It is also necessary to use the slow mode, avoiding acceleration during exercise. Strength indicators and muscular coordination can only grow effectively if you work with weights close to maximum (2 or 3 reps) or maximum (no more than 1 repetition). For each exercise, you should perform two or three sets with a pause between them in 3-4 minutes. The complex of strength training should include from 8 to 10 movements aimed at developing the muscles of the body and hands. To ensure the fastest possible effect, the training process should be divided into three phases.
Preliminary phase
At the initial stage of training, the athlete should focus on the development of "slow" and static strength. To achieve these goals, it is necessary to work with weights from 85 to 95 maximum and perform additional static and isometric movements.
Main phase
At this stage, the athlete must improve intermuscular coordination. It is this approach to training that allows you to effectively increase strength indicators and at the same time not gain a large amount of mass. Classes on special simulators and with rubber shock absorbers will be very effective at the first stage of training. They allow an athlete to get the necessary concepts about the technique of performing competitive movements and develop the ability to regulate the amount of tension.
h3] Stabilization phase [/h3]
This is the final phase of the gymnast's training process, the goal of which is to continue improving strength performance and strength endurance. In this case, it is appropriate to use the following training methods:
- Circular training when performing power supply and proper competitive movements.
- Combinations on shells, which include from 3 to 4 static elements and complex movements from one static position to another.
Significant progress in the growth of strength can be achieved after one and a half or two months from the start of the training due to a change in the order of performance of the elements that make up the strength combinations. This will allow the gymnast to develop strength endurance and improve the technique of performing strength elements.
How sports gymnasts train, see here:
