Strength gymnastics exercises in a training complex

Gymnasts are some of the strongest athletes in the world. Take Andrew Speer, owner of the Speer Strength gym in New York City. He's one of the lightest men on the planet, earning the title of "Beast Tamer" by performing three exercises - a pistol squat, a bench press and a pull-up - all with a 48kg kettlebell.

Speer attributes his success in the gym to years of gymnastics training. She helped him focus on more than just building muscle and strength. He targeted a mixture of endurance, 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 his example and include these eight gymnastic exercises in your workout today.

"Boat" and "swing"

These basic exercises work gymnasts' abs and teach them to tense all their muscles at once, which Speer says is absolutely necessary in the sport. Here's why this is important for you: the stronger and more stable you can hold your position, the better you will be able to transfer force from your upper body to your lower body without wasting energy. This means you can more effectively perform squats, throws, pushes, lifts, jumps, punches and kicks, as well as running.

How to do it:

Lie on your back, straight legs together, hands behind your head. Tighten your abs, lift your legs, head and shoulders five centimeters off 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 start swinging to increase the intensity. This is a "swing". Your abs will get another workout, Speer promises.

Bent body pull-up

As Speer says, this is the only way gymnasts do pull-ups. And they advise everyone else. Because in a bent position, the stability of the entire body increases, which allows you to concentrate more effort on lifting the body to the horizontal bar. It also engages more muscles, including the glutes and biceps, and works the lats and abs together.

How to do it:

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

Angle squat

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

How to do it:

sit between the paralets or, if there are none, between two hexagonal dumbbells. Grab the handles, tense your arms, lower your shoulders down, bend your knees and lift them and your butt off the floor. Hold for 30 seconds. Return to the starting position. When you can easily hold for 30 seconds with bent legs, try doing the same with straight legs.

Planche push-ups

Gymnasts perform the planche exercise to demonstrate their remarkable 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.

How to do it:

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 level with your chest or ribs. Hold, then return to the starting position.

Forward somersault

“Turls are the basis of acrobatics in gymnastics,” says Speer. “They improve spatial thinking and body control.” Yes, you are unlikely to do a backflip, but you should master the somersault well. “This is the easiest and most effective way to avoid injury from a fall.”

How to do it:

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

Leg-split

Every gymnast should be able to do the splits. “But it takes time to learn,” says Speer. “What is required is sustained effort, not tension.” Well, why do you need this? To strengthen the flexibility of your biceps, hip flexors, and your overall form, as Speer says. For most men, these muscles are always toned due to constant sitting. And the more elastic they are, the better you will be at performing almost any lower body exercise.

How to do it:

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

Front and back balance

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

How to do it:

for the front, place your feet shoulder-width apart, spread your arms to the sides, raise one leg as high as possible forward. Squeeze your quads and tighten your core. Don't move your hips; they should remain level throughout the entire exercise. For the back, instead of lifting your leg forward, lean forward so that your torso is parallel to the floor, and then lift one leg back so that it forms one line with your torso.

Handstand

This is to gymnastics what free throws 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 your balance, core, flexibility, proprioception, shoulder and shoulder blade stability.

How to do it:

Place your hands on the floor 15-30 cm from the wall, spread your fingers as wide as possible. Push your legs one at a time to get into a handstand against the wall and hold for as long as possible. If you can hold on for 30 seconds, try doing a stand that isn't against a wall. The main thing is to do it in a free place with a soft surface, so that if something happens, you can do a somersault.

In addition to proper nutrition, many people decide to add weight loss exercises to their daily activity. But it is not always clear how to do gymnastics at home - what exercises to do, when and how exactly to do them correctly so that the kilograms begin to fall off. In this article we will look at some features of a home gymnast for those who want to lose weight and tone their body.

How to do gymnastics at home

The first and probably most important thing is the right motivation. It is this that will help you at the initial stage not to break away from your training regimen, not to abandon them. Correct motivation is an image of an ideal and healthy body compiled in your head. In this case, beauty is health, as well as strength and endurance. Keep this image in your head and remember it whenever you want to be lazy and skip a workout.

It is believed that the best time for gymnastics is morning, but this is not always the case. If you are a biori, then it is better for you to train after 16.00, since this is the time of peak activity of “owls”. “Larks” will cope well with the workload in the morning. But the general rule for everyone is that gymnastics is performed 1.5-2 hours after eating and, under no circumstances, on an empty stomach. You need to eat something containing the “right” carbohydrates - oatmeal, buckwheat or brown rice, and you can supplement your dishes with vegetables.

Basic strength training program

A strength training program adheres to the primary goal of developing muscle strength and endurance. But when performing exercises with weights, the process of building muscles spontaneously occurs and gives them relief.

It is recommended to create a basic strength training program with the help of a highly qualified trainer. An individual basic program compiled by a specialist will allow you to move to the next stage of training, with a large amount of load, in the shortest possible time.

The basic principle for building strength used in the basic program is to lift as heavy a weight as possible with long rest periods between sets.

Program outline. The frequency of training is 2 – 3 per week. The total number of workouts for the entire cycle is 20 times. The number of approaches and repetitions should not exceed 3 by 12. Rest between exercises should be at least 2 minutes.

Basic exercises - squats, bench press, pull-ups, deadlifts, work with dumbbells, upper rows on the Smith machine, rows to the waist on the lower block.

Basic exercises will help give your muscles strength and prepare them for more serious strength loads.

Gymnastics at home for beginners

If you have not previously exercised at all, you should start with exercises that are simpler in technique and do not use weights. Don’t chase results from the first weeks, just get used to the loads and develop a stable habit of exercising. Also, if you immediately give the body an unusual load, you may encounter severe muscle pain or, due to unaccustomment, damage tendons and muscles during exercise. Therefore, gymnastics at home for beginners should include simple exercises that would involve the muscles of the whole body: the abs, legs, back, arms.

Where can you practice Slavic gymnastics?

There are no strict restrictions in this regard. Slavic gymnastics, among other things, is also good because you can perform the exercises almost anywhere and at any time. However, there are the most preferable options. If possible, it is better to use them.

Thus, the most suitable place for performing exercises from the Slavic gymnastics complex is nature. Choose what you like best. It is better if it is a hill with wide open space around. Water areas are excellent. If possible, do not practice near high-voltage transmission lines or railways.

Different trees also influence the effectiveness of exercises. For example, birch and aspen cleanse the body of negative energy. It is enough to simply lean your crown against a tree or hug it to feel purity and lightness in your thoughts and body. Consider the special property of coniferous trees: in the summer they provide energy, and in the winter they take it away. Poplar and blooming lilac are very powerful sources of good energy.

But here it is important to take into account the individual tolerance of these plants

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The most preferred time to do exercises is in the morning. Sunrise and nature are the best combination. The problem of a modern city is that a person has to constantly collide with other people, and there is no opportunity to absorb the necessary energy of nature. Early in the morning people are least active, and therefore this time is best suited to refresh their energy.

The main thing is to believe in success and firmly move towards your goal. For people without serious health problems, there are absolutely no contraindications to performing exercises from the Slavic gymnastics complex. There are some guidelines regarding age. Thus, young people can place more emphasis on physical activity, while older men are better off focusing on the respiratory and ideomotor aspects of Slavic gymnastics.

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Thus, Slavic gymnastics is the most suitable set of exercises for a Slav, allowing one to simultaneously treat both body and spirit. Be sure to familiarize yourself with this technique from personal experience and be healthy!

Gymnastics lessons at home

To start training, you don’t have to immediately look for money for a gym. It is enough to include regular morning exercises in your daily plan, but make it more effective through effective exercises. Such gymnastics should not be an ordinary warm-up for the muscles, but a full-fledged workout, after which you will feel real fatigue.

You can get real gymnast lessons at home from video lessons from famous coaches, stars, and athletes, who very often maintain something like a video blog about their training and make special episodes for those who want to train according to their program. Also, your friends who go to the gym can tell you how to do gymnastics at home. Usually they know whole sets of exercises that can be performed at home. In this article we will present only a few video examples.

Morning workout

The following exercises can be done as morning exercises, as well as before strength exercises:

• rotate with clenched fists separately and clenched palms;
• rotate your neck with a large amplitude, touching your chin to your chest;
• rotate your forearms on outstretched arms;
• holding your palms on your shoulders, rotate your elbows, thus stretching the shoulder joint;
• rotate the pelvis as much as possible, this warms up the lumbosacral part of the spine;
• lean forward, touching your feet or the floor with your hands;
• we bend to the sides, you can help with the opposite hand, raising it above your head;
• we stand up straight and twist our body, trying to look behind us without moving our legs.

Gymnastics at home: exercises for weight loss

As you know, in order for your body to start losing weight, you must burn more calories than you consume. Diets alone cannot solve this issue, so you need to add gymnastics to your daily activity. It should be taken into account that exercises in such gymnastics must be energy-intensive, i.e. you must make efforts “to the maximum”, to do through “I can’t”. It is these activities that will force your body to work in an enhanced mode, during which calories will be lost.

What should be effective gymnastics at home, exercises for which are designed to literally “burn” calories? These workouts should include all muscle groups. A set of exercises, for example, may be as follows.

1. “Scissors” - this exercise perfectly works the abdominal muscles. To perform it, you need to lie on the floor, rest your hands on it, and begin to slowly raise your legs to an angle of 90 degrees, while crossing them alternately. In the same way, you need to slowly lower your legs down. This counts as one time. Perform three sets of 10-15 reps.
2. “The book” is an exercise for the press that involves all the muscles of a given part of the body. Sit on the floor with your hands shoulder-width apart behind you and tilt your head back slightly. Then simultaneously pull your legs, bent at the knees, and your body towards each other, as if “folding”, like a book.

Detailed training program

Provided that he has good physical fitness and the absence of contraindications, a man can use the following approximate strength training plan to effectively pump his body. Taking into account the recommendations of professionals, the frequency of training with weights should ideally be 3 times a week.

Monday:

• Cardio exercise on an exercise bike – 20 minutes;
• Dumbbell press lying on an incline bench - 4 sets of 10 repetitions;
• pulling the barbell in front of you – 3 sets of 10 repetitions;
• squats with a barbell on the shoulders – 3 sets of 10 times;
• lunges with dumbbells – 4 sets of 10 reps;
• classic crunches – 3 sets of 10 repetitions;
• Cardio exercise on a treadmill – 20 minutes;
• cool down with elements of breathing exercises.

Wednesday:

• Cardio exercise on a stepper – 20 minutes;
• seated dumbbell press – 5 sets of 10 reps;
• pullover with a dumbbell, sitting on a horizontal bench - 5 sets of 7 times;
• leg curls in the simulator - 4 sets of 10 times;
• “Sumo” squats with a dumbbell – 3 sets of 10 reps;
• lifting straight legs from a lying position (on the press) – 4 sets of 7 times;
• Cardio exercise on an exercise bike with acceleration – 20 minutes;
• cool-down with elements of stretching worked muscles.

Friday:

• running in place – 15 minutes;
• military press – 4 sets of 10 reps;
• bench press lying on a horizontal bench - 3 sets of 7 times;
• dumbbell rows to the waist – 5 sets of 10 reps;
• deadlift – 4 sets of 7 reps.

Gymnastics for weight loss at home - video from professionals

If you want to diversify your home exercise routine, you can look for something new on the Internet. A video of home gymnastics is an excellent motivator, because only a person who trains himself and has gone through the struggle with excess weight can find the right words and effective tips for losing weight.

To favorites

If a person does not play sports, but wants to lose weight and improve his health, simple gymnastics at home will suit him. According to the saying, movement is life. Kinesitherapy - movement treatment - will help every weight loss supporter overcome obesity and other diseases. In addition to the healing effect, physical exercise improves mood. Even for beginners, regular gymnastics at home gives them self-confidence and a surge of vigor.

“With the help of exercise and abstinence, the majority of people can do without medicine,” said physician Joseph Addison.

In a general sense, kinesitherapy is physical therapy (massage, manual therapy, therapeutic exercises, modern types - hippotherapy, dolphin therapy, rehabilitation exercises on medical devices). Most methods are used only in medical institutions, and therapeutic exercises are used at home. For beginners, simple training complexes have been developed to strengthen all muscle groups, suitable for losing weight.

Universal training

The general complex of kinesitherapy is suitable for every patient, regardless of age and health status. To select exercise therapy for a specific disease, you should consult a doctor.

Daily training (lasts 15-30 minutes).

Warm up in a standing position: stretching with raising your hands clenched into fists; rotation and tilting of the head in different directions.

1st block of exercises, do lying on your back:

• Pull your arm up, lifting your shoulder blade off the floor as much as possible – 8 times.
• “Frog”: bent legs on the feet; spread your knees to the sides, fixing your feet – 7-9 times.
• Half-bridge: hands on forearms, bent legs on feet; lift your body up, straightening one leg 5-6 times.
• Hands behind your head, legs bent. Raise the top of the body 10-12 times.
• To complicate the exercise: as you inhale, lift your body and tilt your bent legs to the side; as you exhale, lower your body and raise your outstretched legs. Repeat in the other direction, 7-9 times.
• Hands at your sides. Simultaneously turn the head and legs bent at the knees in different directions, 15-20 times.
• “Birch” against the wall: press your buttocks and feet against the wall, push off, straightening your lower back, 5-7 times.
• Pull straight arms and legs perpendicularly upward, repeat 6 times.

2nd block of exercises:

• Lie on your side, pull your straightened leg forward and backward 8-10 times.
• Lying on your side, describe a circle with your straight leg 8-10 times.
• Lying on your side with support on your elbow, pull your lower leg, bent at the knee, towards your chest 4-6 times on each side.
• Do push-ups from the floor with crossed legs, hands inward, back straight, 5-10 times.
• “Cat”: arch and bend your back while inhaling and exhaling 5-10 times.
• Lying on your stomach, bend upward while lifting your body and head 6-8 times.
• Sit on your heels, hands behind your head, head and chin forward. Turns in different directions, back straight, 10 times.
• Sitting on your heels, straighten up, spread your arms to the sides and rotate your shoulders back and forth 6-12 times.
• Standing on your knees, head down, chin pressed to your chest. Turn to the sides 7-10 times.
• After completing the complex for beginners, a relaxing cool-down is carried out (lying on your back, relax, watching your breathing).

Exercises for men: a set of exercises

Before starting the lesson, we recommend that you carefully study these videos and master the technique of exercises at a slow pace.

Squats

Stand straight, feet hip-width apart. Bend your knees, move your pelvis back, lean your body forward slightly and lower yourself into a squat. Stretch your arms forward. Work the muscles of your abs, back, buttocks and legs. Smoothly return to the starting position. This will amount to one repetition.

Advanced squats

Stand straight, feet hip-width apart. Bring your hands together in front of your chest. Bend your knees and move your pelvis back, lowering into a squat. Then straighten up, returning to a vertical position, and pull your right leg bent at the knee towards your stomach. Put your hands down. Place your right foot on the floor and bend your knees again to perform a squat. Straightening up, pull your left knee towards your stomach. This will amount to one repetition, complete the required number of repetitions.

Push ups

Lie down on your straight arms, placing your palms wider than the mat. Rest your toes on the floor. Stretch forward with the crown of your head, do not bend at the lower back. Work your abdominal muscles, legs and arms. Bend your elbows, lower your body down, then smoothly return to the starting position and repeat.

"Square"

Lie down on your straight arms, placing your palms wider than the mat. Rest your toes on the floor. Stretch forward with the crown of your head, do not bend at the lower back. Alternately bending your elbows, place your forearms on the mat: first your right, then your left. Extending your elbows, rest your palms on the mat again. Bend your elbows and do a push-up. Return to the starting position with your arms straight. This will amount to one repetition.

Health-improving acrobatics

When the proposed exercises strengthen the main muscle groups, gymnasts begin complex acrobatic positions and tricks. Many people dream of learning how to make a wheel. Making a wheel is not so difficult if the muscle tone is normal and there are no diseases accompanied by dizziness.

Kinesitherapy - gymnastics at home - is useful for losing weight and strengthens the skill of maintaining balance in different body positions. First you need to master a handstand against a wall. It's easy to do:

1. Stand next to the wall, facing it;
2. Bend over and place your hands on the floor;
3. Shift your weight to your hands, lift one leg off the floor;
4. Place your straight leg against the wall and pull up your other leg;
5. Keep your balance by resting your heels on the wall.

For those who are no strangers to home kinesitherapy, after 3-6 months, balance exercises turn out well. It's easy to do a cartwheel from a handstand against a wall (with support at first) by slowly lowering one leg down the wall. The pelvis and second leg will automatically begin to move, the lower back will bend and spring, the arms will push the body off the floor.

Exercises against a wall with support are done until the body “remembers” the algorithm of the trick.

When it learns to balance easily, it’s time to try doing a half-turn handstand. You need to practice in a spacious room, lay mats on the floor.

The main condition for correctly performing the “wheel” exercise is to keep your arms and legs straight. Then the wheel will be smooth, in one plane. If you are afraid of not maintaining your balance, you need to train with a partner so that he can provide backup for the beginning gymnast. After a week of training, the wheel will turn out on its own.

Change your lifestyle

Those for whom kinesitherapy is primarily a means of losing weight should remember that home exercises alone are not enough. The following rules must be followed:

• Stick to proper nutrition;
• Do not eat an hour before training and 2 hours after it;
• Drink at least 1.5-2 liters of clean water per day;
• In addition to home exercises ,
  include swimming and running 2-4 times a week;
• After a month of training, you should gradually increase the load: do more repetitions and combinations of exercises.

There are many sets of exercises for weight loss that are not related to kinesitherapy (therapeutic gymnastics). They are designed for young and healthy people who want to correct their figure. There are known exercises for losing weight in the abdomen, arms, legs, buttocks, and back - complex and varied.

But for those who are overweight and are not in good health, it is still better to engage in exercise therapy - and the weight will return to normal and your health will improve.

Recent beginners, after losing weight and strengthening all muscle groups, will be able to perform the wheel and other acrobatic exercises.

Strength gymnastics has recently become popular all over the world, including in the Russian Federation. It mainly consists of strength exercises with external weights. A barbell is often used for this. Also, training equipment is now often used in training. They are useful not only for professional athletes, but also for beginners.

Rules for classes after 40, 50 years

According to the results of recent studies conducted by Finnish scientists, strength training is primarily indicated for men after 40 years of age.

Contrary to the established opinion about the need to reduce physical activity over time, professors found that working with weights, provided that the exercise process is properly organized, will have a positive effect on their health, in particular, it will strengthen the cardiovascular system and prevent the development of diseases associated with destruction of bone tissue.

However, due to physiological changes in the body, strength training intended for men after 40 and 50 years of age has some differences from exercises for younger guys. To avoid injury or the reverse effect of physical activity, it is important to follow the basic rules for designing workouts for men after 40 years of age:

1. First of all, it is important to select physical activity more carefully, in view of the likely presence of a certain number of diseases that may become an obstacle to full exercise. Such interferences include: arthritis, arthrosis, hypertension, old injuries, and so on.
2. Before starting classes in the gym, it is advisable to consult with a specialist to determine whether there are contraindications to certain types of exercise.
3. The frequency of training for men after 40 years of age should not exceed 2 times a week with mandatory days off between classes. The duration of strength training in this case, on average, is 30-40 minutes.
4. It is extremely important to include in the complex performed by athletes exercises to warm up the muscles (most often cardio) before the main part, which involves working with weights. In addition to the warm-up, older men should do a cool-down at the end of the workout with elements of stretching the worked muscles and breathing exercises.

The main stages of training in strength gymnastics

Strength training is divided into three main stages:

• warm-up;
• power section;
• final part.

The warm-up phase should never be skipped. It warms up all the muscles and prepares a person for difficult physical activity. Athletes who do not warm up are more susceptible to injury. The warm-up itself can also be divided into two stages: light and special. A light warm-up includes a short jog or exercise on an exercise bike. A special warm-up is aimed at increasing muscle stretching.

The strength part of the workout should be properly selected by the athlete’s personal trainer. If the strength part of the training was chosen incorrectly, then the person will not be able to achieve the set goals.

The final part is an equally important stage. You should spend no more than 10 minutes on her. For 10 minutes, the athlete should perform light, calming movements, for example, slow jogging or walking. Swimming is considered the ideal end to a workout.

As a sport

Gymnastics can be therapeutic, recreational, industrial, hygienic, rhythmic, and also sports. Artistic gymnastics is divided into rhythmic and sports. Rhythmic gymnastics is a women's sport, while artistic gymnastics is practiced by both women and men. At men's competitions, athletes perform on such apparatus as the crossbar (horizontal bar), rings, pommel horse, and also do floor exercises on the mat and vaults from a gymnastic bridge over a goat.

Artistic gymnastics has long gone from being an amateur activity; today it is a difficult sport with strong competition, where men must perform stunts of mind-boggling complexity, as well as possess precise technique for performing exercises, where every movement must be performed flawlessly.

Gymnastics develops strength, endurance, flexibility, as well as strong character and the ability to overcome difficulties. Floor exercises, vaults, parallel bars exercises are mainly exercises for dynamics. And ring classes have many static elements that make your muscles truly steel and your physique athletic. Therefore, this activity can be a kind of treatment for thin and weak boys who want to become truly strong and strong-willed men.

But this physical discipline is considered one of the most difficult sports; there are also serious difficulties in training gymnasts, and there is also the possibility of serious injury. But gymnasts can make an excellent career for themselves - strength exercises are suitable for soldiers, in the police and other law enforcement agencies. Also, gymnasts, when they have no desire to become professional athletes, can switch to another sport, as well as engage in acrobatic dancing and even perform in circus acts.

But all the seriousness of artistic gymnastics is not a reason for those who do not have the desire to engage in daily painstaking training not to become a gymnast. Gymnastic elements can be used in exercises on horizontal bars, in strength gymnastics to improve the physical characteristics of the body, as well as simply in daily morning exercises, which all men, regardless of age and training, can do to maintain vitality.

in gymnastics and their list

Such exercises in gymnastics are aimed at developing muscles in almost the entire body.

The power load in artistic gymnastics must be distributed correctly so that the athlete does not get injured.

Chapter 1. Gymnastics as a means of training (later)

Introduction (later)

Later

Chapter 1. Gymnastics as a means of training (later)

Later

Chapter 2. General information (later)

Later

Chapter 3: Basic Strength (later)

Later

Chapter 4. Basic Static Elements

In gymnastics terms, static strength is the ability to hold or support the body motionless in a mechanically disadvantaged position. The L-sit, front lever, and horizon are examples of static strength elements. I believe that static strength training is invaluable in the development of ligaments and tendons, and also has a huge impact on core development. Static exercises allow you to develop significant strength that, frankly, cannot be developed in any other way.

A word of caution here; training static positions can be taxing on the wrists, especially without adequate preparation. In this case, you first need to prepare your wrists so that they get used to the new load. As mentioned above, wrist preparation is covered in another book, Liquid Steel.

Next, the strength elements of men's gymnastics will be considered with a full description and progression for training.

Corner (L-sit)

The corner is one of the most basic gymnastic elements and, at first glance, it is the simplest of abdominal exercises. How difficult is it to maintain this position? It seems like the simplest thing in the world, doesn't it? No not like this. If the corner is performed correctly, all other abdominal exercises will seem like child's play to you.

Once upon a time, when I was a beginner gymnast, my first coach did not give us any other abdominal exercises other than constantly practicing the corner. The expected standard was 60 seconds.

One day, an older gymnast invited me to compete in leg raises on the Swedish wall (the Swedish wall does not allow you to lean back, making the exercise more difficult). I did it 10 times, having never practiced this exercise before.

Corner on parallel bars, legs bent

Group your legs and try to lift them so that your thighs are parallel to the floor. This may not be possible at first. No big deal, just work at a comfortable height. Take a squat position and lock (straighten) your elbows.

Corner on parallel bars, legs straight below parallel

The main difference with this variation is that the legs must be straight. Since the leverage is smaller and the difficulty is higher, you may not be able to raise your legs to the same height as in the previous exercise, in which case work at a comfortable height.

Be prepared for possible hip cramps. If they feel too strong, stop the exercise and massage yourself before continuing the workout.

Corner on uneven bars

Once you've learned to keep your straight legs below parallel, it's time to move on to the horizontal corner. The difference with the previous exercise is that the legs are parallel to the floor.

Since the legs are now parallel to the floor, the exercise can be performed not only on the uneven bars, but also on the floor. Work hard on this element and achieve perfect form. Doing the corner for a significant amount of time will be an important step in your athletic development.

Corner on parallel bars, feet forward (L-sit advanced)

This is a more difficult variation of the previous exercise. The legs are also straight and the arms are fixed, but the back is straight, no hunching is allowed. Concave chest is not allowed. Try to push your hips forward while keeping your legs high and straight.

This is a very difficult variation even for advanced lifters; even moving the legs one inch ahead of the hands will cause most lifters to give up.

Corner on rings

The corner on the rings is the same as the corner on the uneven bars, but squared. Due to the instability of the rings, you will most likely have a very difficult time maintaining the same good body position as on the uneven bars. Be patient. After a few weeks, the stabilizer muscles adapt to the new requirements.

The requirements for the exercise are the same as for the parallel bars corner. Back straight, arms straight, chest forward (not sunken).

In addition, you will also be working on properly turning the rings outward during the lift for the first time. For more detailed information on the correct position of support on the rings, see the section on dips, in the variations section.

Manna (later)

When you watch someone perform manna, there is a feeling of blurring the boundaries of the human body. In fact, in many gymnastics programs around the country, manna is a relatively rare element, considered somewhat exotic. Even among our Olympic level gymnasts, only a few can perform the manna.

(approx. Since it’s so complicated, I’ll translate the rest about manna later)

Horizontal hang

Mastering the skill of performing a horizontal hang will greatly help in mastering other elements, especially elements that use the core muscles and pulling force. However, the converse is not true.

One evening I was competing in a corner with one of my athletes. Allan lasted 60 seconds even though we weren't really focusing on holding the corner for time. But we focused very much on performing horizontal hangs. Allan holds it for 10 seconds. Another athlete, Josh, does a good horizontal (19 seconds), but not a good horizontal hang, and he couldn't last 60 seconds in the corner.

For a horizontal hang, place your hands shoulder-width apart with a straight grip, as this allows you to better use the latissimus dorsi muscles during the exercise. In addition, it is important not to bend your elbows, since bending your elbows significantly reduces the intensity of the exercise, and therefore the strength generated

Horizontal hang

Of course, this depends on individual strength, but most likely the horizontal hang will simply shock the muscles of the body (core muscles). Don't forget that you are holding the weight of your legs and midsection in a very disadvantageous position.

When the muscles of the core or shoulder girdle give up, the legs will fall into a vertical hang. The only difference is that when the muscles of the core give out, you will not be able to keep your back straight, and when the muscles of the shoulder girdle give out, your back will remain straight, but you will not be able to maintain the desired height.

Horizon

Obviously, it is impossible for the average person to simply lift their feet off the floor and assume a horizon pose. In addition, there will be those who will argue with the inclusion of the horizon in the basic static force elements. But, here we are not talking about the horizon on the rings, therefore, with a suitable progression, this element is accessible to the hard-training athlete.

While practicing various horizontal variations, try to keep your hips at shoulder level. Just like with the horizontal hang, make sure your elbows are straight. Bending your elbows significantly reduces the intensity of the element and significantly slows down your progress. "Almost straight arms" means "bent arms", be persistent and keep them straight.

Patience and persistence are powerful tools. Progress in the horizon element is often measured in months rather than weeks. Don't try to progress as quickly as possible. It is very important to remember that straight arm strength is completely different from bent arm strength, and the only way to develop it is through practicing various movements that use straight arm strength.

One final note. When practicing on the floor, the position of your fingers is whatever is comfortable for you. Some prefer their toes forward, others to the sides, others at 45 degrees. Some rest on the tips of their fingers (my personal preference) some like the palm to be completely flat. Experiment and find a comfortable position. If working out on the floor proves to be uncomfortable for your wrists, then do the progression on a push-up rack, parallel bars, or even a pair of kettlebells.

Frog pose

To begin, squat down and place your hands on the floor directly in front of your feet. I mean right next to the tips of your toes. Rest your feet on your bent elbows. Begin to gradually lean forward, transferring your weight to your hands and knees, through the support of your elbows. Keeping your knees on your elbows will help your shoulders support your body weight. As you continue to bend, you will lift your feet off the ground and support your weight only with your hands on the floor and feet on your elbows.

The main goal of this exercise is to learn how to maintain balance. When you first start practicing this exercise, you will likely fall forward a lot. Don't worry, place a pillow in front of you and enjoy your workout.

Note that this is the only static position in our horizon element progression in which the elbows are bent.

Horizon in grouping

The main difference between the straight-armed frog pose and the tucked horizontal pose is that the weight is now supported solely by the shoulder girdle. The knees no longer provide additional support. As before, start in a squatting position with your hands directly in front of your feet. Lean forward and place all your weight solely on your arms and shoulders. Keeping your knees in front of your chest will make the exercise easier. At first you will only stand up for a short moment. Don't worry, persistence and perseverance will bring results.

It must be recalled that the horizontal tuck must be performed with the hips at shoulder height. Depending on your starting strength, it may take different times to reach this height. Just keep working. With constant practice, static strength will increase relatively quickly.

Horizontal legs apart

Once you can straighten your back, you are ready to work on the horizon with your legs apart. Finally! After months of persistent hard work, you are approaching the finale. Just as with other horizontal variations, when working on horizontal legs apart, it will be useful to include push-ups in the horizontal position in a tuck in your training; one will help the other.

While in a tucked horizontal position with your back straight and knees in front of your chest, begin to push your legs back. Balance is the most important thing here. The further you push your legs back, the more you will have to lean your arms forward to compensate. When you feel confident in this position, make the exercise more difficult by reducing the angle between your legs.

Make small improvements from workout to workout, either by increasing the hold time or reducing the angle between your legs. Don't try to do both in one workout. Brace yourself - even a small reduction in the angle between your legs will greatly reduce your leverage and make the exercise much more difficult.

Advanced athletes can come into the horizontal straddle position from either a straddle leg corner or a handstand.

Half-horizon

The half-horizon will greatly increase the load on the lower back compared to the horizontal legs apart. However, it will still be much lighter in intensity than when doing the horizon. All the same requirements as in the previous variations: bend your arms forward strongly, arms straight, hips and back in one line. The main difference with this variation is that the knees are bent, the shins are vertical, and the toes are pointing towards the ceiling.

Horizon

You can reach the horizon position either from the horizontal legs apart, or from the half-horizon. If your legs are apart from the horizon, then simply bring your legs together, not allowing your legs to fall below your back line. If from the semi-horizon, then slowly lower your shins so that your legs are in line with your back.

Many will find that their lower back is too weak to perform advanced horizontal variations (spread legs, floor and horizontal). In the core exercises section, you will find many exercises that will help you develop the strength you need.

In addition, I have found that kettlebell/dumbbell swings are also a great assistance exercise for horizon training. I discovered this by accident, I was using dumbbell swings to rehabilitate the lower back of one of my athletes, and after a 6 week period we found that he could perform a solid horizontal leg straddle, although he had not been able to do this variation before. In retrospect, he had a strong shoulder girdle, but not a strong enough lower back to extend his full length.

The method of training dumbbell swings was quite simple, 3-4 sets of 10 swings for each arm, 2-3 times a week. This, of course, was only an addition to his main training.

Push-ups on the floor

The standard floor push-up is a great exercise, however, I prefer to focus on more difficult variations, such as push-up racks or horizontal push-up variations, which require more strength and less endurance than achieving a high number of regular push-ups. By the way, my beginner athletes (usually 6-8 years old) compete in the Push-Up War several times a year.

The Push-Up War begins with me dividing a group of 10-12 young athletes into 3 groups. The first group begins synchronized push-ups following my count, using the work/pause method lightly to maintain synchronicity. Correct execution is a prerequisite; if the athlete was unable to perform the movement correctly, he can make another attempt. Gradually, athletes drop out, and the last one remaining in the group is considered the winner. After a short rest (10-30 seconds), the champion from the first group competes alone with the entire second group. The goal is to determine which athlete can win the most push-up wars. It sparks a passion for sports and is just plain fun.

Our current record is 350 consecutive push-ups. Second place 300 push-ups. I know, I'm shocked too, as are the other trainers who were present (there were quite a few spectators present during the last battle). It is interesting that an athlete who has completed 350 push-ups is quite strong in terms of overall strength, while an athlete who has done 300 push-ups is only strong in push-ups for a large number and fairly average in other variations that require more strength.

The lesson here is that a high level of strength endurance is not necessarily an indicator of a high level of maximal strength. Once you have achieved and maintained a reasonable level of training in the movement, move on to a more difficult variation.

Horizontal push-ups

Horizontal push-ups can be thought of as a very heavy bench press or full-body press. If there is a part of the body that is not tense in this exercise, I have not yet discovered it. This exercise involves not only the triceps, chest and deltoids, but also the latissimus dorsi, middle and lower back, and trapezius. The triceps and forearms work hard to stabilize the elbow joints. The core muscles are also very tense, maintaining a horizontal body position.

The description of horizontal push-ups is extremely simple. Take a horizontal position and do a push-up. To get the most out of the exercise, keep your hips level with your shoulders (at least try to). Remember to fully straighten your elbows at the top of the exercise.

If your partner helps you do the exercise, then let him support you at waist level. You should not support your legs, as this will relieve tension from your lower back.

Also pay attention to the degree of forward lean. The tilt should be such that the hands are at hip level. This is key to maintaining balance and to performing other variations of the horizon element correctly.

Horizontal push-ups can be performed in a tuck position, a tuck position with a straight back, legs apart, legs bent, or a straight body position. They can also be performed on rings, but this will be much more difficult as the hands will tend to converge to compensate for the instability of the rings, regardless of the body position used.

Dips

A full push-up, in which the shoulders drop towards the hands. Can be performed with additional weight.

Traction

everything is the same as in hanging exercises, but with deadlifts. Later.

Pull-ups

Pull-ups are a required part of most serious training programs, and gymnastics training, with its focus on high levels of relative strength, is no exception. Most gymnastics exercises use an overhand grip. In this section, we'll focus on pull-up variations. As you will see, I prefer variations that promote core development.

Negative pull-ups

Adjust the height of the rings or bar so that your chin is higher than your hands when you stand. Lift your feet off the floor and try to lower yourself as slowly as possible, keeping your arms fully extended. Bend your knees if necessary to avoid your feet touching the floor. Return to a standing position and repeat the exercise the desired number of times.

In my experience, negative pull-ups are most effective when held for a 5-second static pause at the top position.

Jumping pull-ups

Adjusting the height of the bar or rings will help control the intensity of this exercise by adjusting the amount of assistance provided by the jump.

Typically, jumping pull-ups begin with the height of the rings or bar lower than the height of the raised arms. To increase the intensity of the exercise, adjust the height of the bar or rings until it reaches the height of your raised arms. Once the lifter is strong enough to perform 5 repetitions of this exercise with the bar or rings slightly above the height of the raised arms, it is time to move on to the next pull-up variation.

Pull-ups

Can be performed on the crossbar or rings. Rings are more comfortable as they allow the hand to rotate naturally while moving.

Start with your arms straight. If using a bar, place your hands approximately shoulder-width apart. Gently pull your chin up until it is just above the bar or rings, then return to the hanging position. Repeat as many times as desired.

Pull-ups with corner

Initial position of the hand on the bar with a straight grip, legs in the corner position. Maintaining the angle, pull yourself up so that your chin is above the bar. Pause and return to the starting position. The corner must be horizontal throughout the entire movement.

The exercise can also be performed in a tuck position, legs apart, or high angle.

Bulgarian pull-ups

This variation is performed on rings.

To perform Bulgarian pull-ups, start with your arms in a narrow position and spread them very wide (as far as you can) at the top position. Pause and as you descend simply allow the rings to return to the starting position. During the exercise, the centers of the palms are facing each other.

The focus on simultaneously pulling the shoulder blades down and back during the rise makes this variation an excellent preparatory exercise for the Iron Cross. In the top position of the Bulgarian pull-up, aim for the angles between the body and shoulder and between the shoulder and forearm to be 90 degrees. If the angle is less than 90 degrees, then try to spread your arms wider in the next repetition.

Wide grip pull-ups

Start in a wide-grip hanging position. Your arms should be spread at least 1.5 times shoulder width apart. Smoothly pull yourself up until your chin is above the bar and then smoothly lower yourself into a wide-grip hanging position. Focus on pulling your elbows back. Please note that in the photo the elbows in the upper position remain in the same plane with the body.

This variation is performed on the crossbar.

Exit by force with swinging

This variation uses inertia, which makes the exercise easier to perform. You can do it on the crossbar, it’s a little easier.

It is important to note that dynamic variations of exercises in the development of basic strength play only a supporting role, as intermediate stages in training. Next you need to get rid of the use of inertia.

Exit by force on the crossbar

Rings for forceful exits, although more convenient, are not necessary. They can also be performed on the crossbar. You will have to use a false grip.

At first, you may not be able to fully straighten your arms in the bottom position and maintain a false grip. It's okay, keep training, the strength and flexibility of your forearms will gradually improve and with them the lower position of the exercise will improve.

If you don't allow yourself to use momentum, the transition from pull-up to push-up becomes more difficult because the bar prevents you from leaning forward. Although in fact, when performing a force exercise on the rings, it is also advisable not to bend over, but to perform the transition with your arms at your sides, without moving forward and backward.

Chapter 9. Legs

Leg training in gymnastics is the area where my opinion has changed the most during my athletic career. This is also, in my opinion, the area in which gymnastics training has traditionally been weakest. This is unfortunate, and also completely unnecessary, since proper leg training to develop basic strength is a relatively straightforward thing.

Leg training priorities in gymnastics are not the same as in many other sports. In gymnastics, a high level of leg strength is necessary for success, but excess muscle size and weight for a gymnast is simply useless ballast that will negatively affect the result. So we need very strong legs, capable of jumping as high as possible, able to absorb very heavy landings, and at the same time with the minimum necessary muscle mass to maintain that important body weight to strength ratio for a gymnast.

In my opinion, the best athletic results come from combining leg strength training with plyometric training. Of course, this is also true for the rest of the body, but the easiest way to use this combination is on the legs.

Here are the reasons why I prefer to use single-leg progressions to develop basic leg strength: large variety of movement variations, ease of application during group training (different athletes can train different variations at the same time), minimal equipment requirements.

Progressing to more difficult variations, or holding dumbbells or plates, or using vests for additional weights will help increase the load. I'm just starting to experiment with sandbags, and I'm already seeing some advantages - they can also be easily used in group training, low equipment requirements, eliminating the risk of injury from falling weights, etc.

Finally, if your current level of flexibility does not allow you to straighten your free leg in front of you at the bottom of a single-leg squat, place your working leg on an elevated platform.

Squat with half somersault

From a standing position, squat while simultaneously moving into a back half somersault. Get up on the return movement. Using momentum will help trainees who are not used to full squats.

One leg squat

When performing single-leg squats, I require my athletes to have their free leg as close to the one-leg corner position as possible, in both the top and bottom positions.

Success in meeting this requirement will, of course, depend on the flexibility and strength of the hips.

Chapter 10: Planning Your Workout

In this book you learned many unique strength exercises that you had never seen before. Progressions and possible difficult moments were discussed. Training these exercises will undoubtedly develop overall strength. However, when two components of training are correctly combined - basic static positions and basic strength exercises with your weight, the results will be significantly better compared to training only one of these components.

This final chapter will first show you how to plan static and dynamic workouts separately, and then how to combine them.

Example of a built-in protocol for corners

Example of a built-in protocol for leg corners apart

and so on... the rest will come later, since the exercises there are too difficult

Basic strength training

When training basic strength, it is best to use a low-rep, low-volume pattern for any exercise. This approach, with variations, will work for most athletes.

Most trainees should plan their workouts to work in a 3*3 or 3*5 pattern. There are two exceptions to this rule. For athletes who have not reached puberty, it is better to use the 1*3-5 scheme. While young athletes are capable of producing incredible relative strength, high volume undermines their limited ability to recover.

There is also another, relatively small group of athletes who plateau at low reps. It is best for them to use a 5*5 pattern during their basic training to properly stimulate their physiology. Unfortunately, it is impossible to predict in advance who exactly will need additional volume.

If, after using the above schemes, the athlete needs additional hypertrophy (for example, exclusively thin athletes), then the 10 * 3 scheme performed every 2 minutes can be used. Or a 12, 10, 8, 6 rep pyramid with increasing training load as the reps decrease.

Weekly planning

As for weekly planning, you can choose a schedule at your discretion: Mon/Tue/Thu/Fri, or Mon/Wed/Fri, or Mon/Thu, or Tue/Fri. But remember that you will be using your entire body in every workout.

Each training day focuses on different variations of pressing, pulling, or core and leg exercises. Set up a rotation that will take you through all planes of movement and day one could be biceps curl variations, day two row variations, day three pull-up variations, day four multi-planar movements, day five back to the beginning with bicep curls. . This avoids monotony and avoids injury. For basic strength, it's better to pair exercises and then alternate them than to just stand and recover for the next set.

For an upper body workout, focus on combined pull-press exercises, or combine bicep curls (that's not dumbbells, that's upside down on parallel bars). or rings. approx.) and vertical push-ups. Handstand push-ups and pull-ups, push-ups and rows, multi-planar rows with multi-planar pressing exercises. In general, any combination of pulling and pressing exercises is acceptable. Work on the legs should alternate with work on the core muscles.

Variations of approach construction

In addition to traditional methods, such as increasing the number of repetitions, or adding additional weight, there are other ways to increase/decrease the training load

Traditional method

The traditional method of controlling the intensity of bodyweight exercises is to simply keep one exercise and a constant number of repetitions per set. You only have to think about which exercise to choose for the desired intensity.

In this method, all sets use the same exercise and the same number of repetitions.

Ladders

The ladders can be varied, 1/2/3/1/2/3...etc. or 1/2/3/2/1...etc. The first variation allows for better recovery and is better for gaining strength, the second variation is better for muscular endurance. Low rep sets at the beginning of the ladder are good for gradually warming up.

In this method, you use the same exercise in all sets. Only the number of repetitions in each approach changes. Choose an exercise that is challenging enough for 3-5 repetitions.

Pyramids

Pyramids are a method of combining different exercises to increase intensity from set to set. In this method, the exercises vary in each set, from easy to difficult. The number of repetitions in the approaches also changes. The exercises gradually become more difficult in intensity, but remain in the same group of exercises.

Example: Handstand push-ups => Handstand push-ups on parallel bars => Rings.

Typically this method uses 5/4/3/2/1 or 5/3/1 patterns. The number of repetitions decreases as the exercise becomes more difficult.

Reverse pyramids

The exercises vary from difficult to easy. Rep patterns are usually 1/3/5 or 1/2/3/4/5. In this method, the intensity of the exercises decreases and the number of repetitions increases from set to set.

Fusion approaches

Fusion approaches are a combination of different exercises that flow seamlessly into one another. The goal here is to use different planes of movement within the approach. For the purpose of training basic strength, we will limit the choice of exercises to the following groups: pulling, pressing, core and leg exercises. Usually in continuous approaches the exercises go from the most difficult to the easiest.

Example of a fused approach: One handstand push-up on rings => One horizontal tucked ring push-up => One Bulgarian ring push-up.

In this method, the exercises vary from rep to rep within a set, but the overall structure of the set remains the same.

Mixed workout

This is probably the most effective training protocol discussed. Static strength elements are best trained with a suitable push/pull combination of dynamic exercises. Conversely, the result in working out dynamic exercises will come much faster if you add working on a suitable combination of static elements.

To perform a blended workout, take your regular strength training routine and add a simple or built-in static training protocol to it. Static work is performed immediately before basic strength work. A short break of 30-60 seconds between statics and basic strength work will be sufficient.

Example: Built-in protocol for reverse horizontal hang with pull-up variations. Built-in protocol for horizon with press variations. Horizontal hang with leg work. Corner/Corner legs apart with work on the core muscles.

In mixed training, the cycles you planned for static work are discarded. Focus on cycles for strength work.

Modified PTTP method

The PTTP method created by Pavel Tsatsouline (after the name of his book “Power To The People” was published in Russian as Become Stronger, but there the title plays on the slogan “Power to the People”, in English “power” and “power/might/strength” are the same thing) the word “power”) allows you to control and measure the intensity of weight training, allowing the athlete to fully recover. Sufficient time is allowed for recovery, and if this method is used correctly, injuries will be practically eliminated. Most of the complaints associated with this method relate to the relative ease of training. Since most workouts are done at less than maximal effort, the amount of maximal effort produced is average.

The PTTP circuit is designed for use with weights, but with a little modification it can be used with bodyweight exercises. Instead of adding weight from week to week, simply increase the difficulty of the exercise variation. The key here is not to produce maximum force, but simply gradually increase the load. As soon as you reach a load that is too heavy for you and you cannot complete the exercise, take rest for the rest of the week. Starting next week, start the same cycle, only the starting point will be the next more difficult variation than the starting point in the previous cycle.

Steady state method

This is probably the best cycle I have ever developed for my athletes. This is the result of many years of trial and error.

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Rules to consider during training

It is worth noting that when training, it is important to follow some rules that will help the athlete maintain strength and endurance.

So, there are only three rules. They are simple, but they are simply necessary to do.

1. The first rule concerns breathing. When lifting a load (barbell or bar), you need to exhale, and when lowering it, inhale. An athlete is prohibited from holding his breath while tensing his muscles.
2. The second rule concerns the movement of cargo. The athlete is recommended to move and lift the load very smoothly. The range of movement should always be the same. This method is less traumatic.
3. All exercises must be performed cleanly. To achieve results, you cannot help yourself with your feet and hands. You should try to ensure that only one muscle group works while repeating the exercise.

Individual characteristics of the body

Strength gymnastics is a very useful sport. It will not harm any person, however, not everyone can achieve success in it. It is believed that it is not suitable for people with a thin physique, but normosthenics and hypersthenics will be able to become professionals.

It is also worth noting that not all exercises can have the same effect. For example, one person will quickly gain muscle mass while training, while another will not achieve the desired results. Therefore, it is necessary to individually select a complex of strength gymnastics. It is likely that a beginner will have to spend more time to achieve the first results.

The benefits of strength training

This sport has undeniable benefits for human health. It is able to rid a person of external defects, for example, stoop, crooked posture, sunken chest, etc. Strength gymnastics will help train the cardiovascular system.

A person who regularly attends training becomes stronger and more resilient. It is noted that gymnasts-athletes have a good nervous system. For women, this sport will help them achieve an almost ideal figure, and will also restore the ability to quickly restore the body.

Recently, it has become increasingly practiced among young people. The fact is that active sports will help distract the younger generation from bad habits. Frequent exercise makes a healthy lifestyle a habit and a person disciplined.

Gymnastics For Men To Improve Health

It is well known that a trained, well-groomed man can currently achieve significant career growth and success in his personal life.

One of the ways to keep yourself in impeccable shape is gymnastics for men. Everyone needs it to feel like a cheerful, energetic person.

For representatives of the stronger sex, there are many different gymnastic exercises to maintain their health at the proper level.

Let's start with morning exercises.

Daily morning exercises will allow you to develop good posture, develop the muscular system, tidy up the respiratory system, strengthen the nervous system, and increase the performance of the cardiovascular system.

The morning set of exercises should be short, simple, and not particularly strenuous. The most competent approach to choosing morning exercises is exercises with dumbbells, which are available to almost every man.

Morning exercises

For morning exercises for men, you will need to do 10 arm curls with dumbbells to your shoulders with your shoulder blades strongly compressed

It is also important to tidy up your back muscles by alternately turning 90° to the right and left, while simultaneously spreading your arms to the sides

This exercise should also be performed 10 times. It is not advisable to forget about the abdominal and leg muscles during morning warm-up exercises.

Important!

Deep squats, performed with dumbbells in your hands, raised forward parallel to the floor, will help maintain the elasticity of your legs and avoid the appearance of a belly. This exercise must be performed 15 to 20 times. You should finish your morning warm-up with push-ups.

When doing push-ups, watch your breathing to make the exercise more effective. 20 push-ups is quite a sufficient load for morning exercises for men.

Strength gymnastics

Strength gymnastics is extremely useful for maintaining the male body in the necessary tone. When performing strength exercises, a man's age does not matter. Men of absolutely any age should be physically strong, be a support and protect their family.

An excellent counteraction to fairly frequent pain in the spine - in the lumbar region - will be a pumped-up, reliable muscle corset that can effectively support the spine. To acquire an enviable male figure, you can take advantage of the qualified help of special trainers in fitness centers.

If visiting such training halls is not suitable for you, then do gymnastics for men in a comfortable environment on special training complexes at home. Modern industry produces many fairly compact home exercise equipment that are surprisingly multifunctional.

They will allow you, without wasting time visiting the gym, to remain in excellent physical shape for a long time, provided that you exercise regularly.

A set of exercises to enhance sexual potency

Also of no small importance for a modern man is his sexual strength, which will be maintained by a set of exercises aimed at enhancing sexual potency. Even by performing a minimum number of similar gymnastics training exercises for men, but by approaching these exercises seriously, you can achieve tremendous success

Even by performing a minimum number of similar gymnastics training exercises for men, if you approach these exercises seriously, you can achieve tremendous success.

To perform them, take the starting position squatting, spread your knees wide, buttocks are above your knees, do not lean on your heels, hands on your hips. In this position, start moving your pelvis forward, then back, gradually increasing the speed of the exercise. Approximately 10 movements are required.

Advice!

Another extremely useful exercise is called the “half-candle”: you need to lie on your back, arms along your body. As you inhale, raise your legs at an angle of 90°, then lift your pelvis, helping with your hands. Keep your torso on your elbows. It takes 30 seconds to be in this position.

Modern men are almost equal to women in the way they care for their body, face, and hair. Currently, it is impossible to surprise anyone even with men’s facial gymnastics, for which you need to lean back and throw your head back. The facial muscles tighten, wrinkles smooth out, and the skin becomes elastic.

Regular exercise will help men stay healthy, young and look good. Take care of yourself!