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

By Christopher Sommer

The international has regularly marveled at their notable physiques at any time when 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 till now.

For the 1st time, development the Gymnastic physique permits you to pass deep in the global of gymnastics power education. tremendous finished and targeted, with approximately 2 hundred routines (many of that have by no means been noticeable sooner than by means of most of the people) and good over 500 images, it's a whole developmental template for development the fundamental beginning of power required for all gymnastics good fortune. even if you're a aggressive athlete searching for an area, a health fanatic or simply starting a more healthy way of life, construction the Gymnastic physique is the reply you've been looking for.


CHAPTER ONE - Gymnastics as Conditioning

CHAPTER - normal details, instruments of the alternate - nine, easy Gymnastics Terminology - eleven, the choice of those workouts - 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 adaptations - sixty eight, HSPU adaptations - seventy six, Multi-plane urgent adaptations - 83

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

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

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

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

CHAPTER TEN - application layout thoughts; Static energy education - 171, easy energy education - a hundred seventy five, built-in education - 178, dealing with depth - 179, crew education - 182

APPENDIX A - guidance for expanding Pull-ups - 185

APPENDIX B - Static power in simple terms education effects - 186

APPENDIX C - a hundred and twenty Muscle-ups in quarter-hour - 187

Index - 189

A detailed thank you - 194

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Extra info for Building the Gymnastic Body: The Science of Gymnastics Strength Training

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In fact, in most gymnastics p r o g r a m s a r o u n d the country the m a n n a is a relatively rare skill a n d considered s o m e w h a t exotic. S. Olympic level athletes there are only a few w h o can do the m a n n a correctly. As I mentioned, the m a n n a is generally a rare skill; except in my p r o g r a m . A b o u t 75% of my senior athletes can perform a m a n n a ; w i t h several of those also w o r k i n g on developing a solid h i g h m a n n a . Are they all exceptional athletes?

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 . For additional information on utilizing the excellent technique of e m b e d d e d statics in y o u r training, they are discussed t h o r o u g h l y in the P r o g r a m Design section. Begin from a straddle sit on the floor. Partially roll b a c k w a r d t h e n quickly roll forward while simultaneously attempting to p u s h up into the straddle L w i t h b o t h h a n d s in the center.

A c c o m m o d a t e this by allowing y o u r legs to d r o p as l o w as necessary in order to succeed in y o u r static hold. As y o u r strength improves, gradually attempt to perform this static h o l d w i t h higher a n d higher legs, until y o u achieve nearly horizontal legs. Difficulty rating: Manna - M S H horizontal The horizontal m i d d l e split h o l d is the position that y o u will s p e n d at least 90% of your developmental m a n n a time in. Most people will fail in the d e v e l o p m e n t of a m a n n a simply because they w e r e too impatient to s p e n d the requisite a m o u n t of time developing the H M S H .

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