Gymnasts mainly overcome their own weight and do not need to lift multiple barbells. This also determines that gymnasts' training mode is mainly unarmed training, and only in some cases will they do weight-bearing training. Therefore, the biggest difference between gymnasts and bodybuilders in training methods is that the former takes their own weight as a "load-bearing plate", while the latter uses a real load-bearing plate for training. Because of the different uses of "instruments", the training actions of the two will be very different. Here are eight common strength training movements of gymnasts, so that everyone can learn from each other's strengths and practice their ideal figure as soon as possible.
Action one, control. Handstand is the most basic movement in gymnastics training, which can not only exercise the balance ability of the body, but also exercise the arms and waist and abdomen core. Many fitness enthusiasts have long used handstands against the wall to exercise shoulder muscles.
Action 2, the horizontal bar is suspended to lift the legs. When the body is suspended, all gymnasts need to lift their straight legs above their heads with the strength of their waist and abdomen. The reason why I want to practice is because it is so effective in training the core strength of the waist and abdomen, and it is obviously helpful for actions such as winding bars, handstands and somersaults.
Action three, pull-ups around the bar. As the name implies, it is to do a pull-up, then the lower half around the horizontal bar, and so on.
Action 4: After pulling your chin through the horizontal bar with your arm, lift your lower body with the strength of your waist and abdomen, and finally stand upside down. This action is relatively rare in the fitness world.
Action five, vertical climbing. This kind of rock climbing is a little different from that of ordinary bodybuilders. You need to keep your legs perpendicular to your body, and then pull your body up with the strength of your arms. The difficulty has increased a lot.
Action six, handstand. In-situ handstand requires high core strength of waist and abdomen, especially the straight-arm handstand of gymnasts, which cannot be done by people without special training. Maybe only people who have practiced street fitness can try.
Action 7, step and jump. Gymnasts also train their leg strength. Unlike the weight-bearing squats in the gym, gymnasts will train with their bare hands. Of course, this action can also be done with one foot.
Action 8, jump box. In addition to training the strength of the front legs, the strength of the thighs can not be ignored. Jumping box is one of the most commonly used leg exercises for gymnasts. According to the ability, the difficulty of training can be controlled by adjusting the height of the box.
Finally, the above is only a part of gymnasts' strength training, and it is also an action that ordinary bodybuilders can learn from. In real gymnastics training, there will be many skillful movements, such as somersault and rotation, which are not used by ordinary people at all. Above, I hope to help everyone.