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

By Christopher Sommer

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The global has continuously marveled at their striking physiques each time the gymnasts take heart level on the world’s optimum athletic competitions. Awe-inspiring feats of power, 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 succeed in of the typical guy; that's until eventually now.

For the 1st time, development the Gymnastic physique lets you cross deep in the global of gymnastics energy education. super finished and specific, with approximately two hundred routines (many of that have by no means been obvious prior to through most of the people) and good over 500 photos, it's a entire developmental template for construction the fundamental origin of power required for all gymnastics luck. no matter if you're a aggressive athlete searching for an aspect, a health fanatic or simply starting a more healthy way of life, construction the Gymnastic physique is the reply you've been looking out for.

TABLE OF CONTENTS

INTRODUCTION - I
CHAPTER ONE - Gymnastics as Conditioning

CHAPTER - common details, instruments of the exchange - nine, easy Gymnastics Terminology - eleven, the choice of those routines - 15, Handstands & Press Handstands - 16

CHAPTER 3 - easy power - 21

CHAPTER 4 - primary Static Positions; L-sit - 26, Straddle L - 30, Manna - 35, again Lever - forty-one, entrance Lever, Planche - 49

CHAPTER 5 - top physique urgent; basic body weight routines, Push-up diversifications - sixty one, Dip diversifications - sixty eight, HSPU diversifications - seventy six, Multi-plane urgent diversifications - 83

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

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

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

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

CHAPTER TEN - application layout suggestions; Static energy education - 171, simple power education - one hundred seventy five, built-in education - 178, coping with depth - 179, staff education - 182

APPENDIX A - tips for expanding Pull-ups - 185

APPENDIX B - Static energy in basic terms education effects - 186

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

Index - 189

A specified thank you - 194

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

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N o w while maintaining this "flat b a c k e d " position, attempt to p u s h y o u r h i p s forward in front of y o u r h a n d s while continuing to h o l d the legs straight a n d level. Be prepared, this is an extremely difficult variation e v e n for a d v a n c e d athletes. Even as small an adjustment as one inch forward of the h i p s in front of the h a n d s will cause most athletes to fail at this version. COM T H E SCIENCE OF GYMNASTICS STRENGTH TRAINING L-sit - XR The L-sit on the Xtreme Rings is everything that the PB L-sit is - squared.

A c o m m o n misconception on the m a n n a is to think that the position is achieved by leaning b a c k w a r d s while a t t e m p t i n g to lift the legs. Actually the m a i n focus should be keeping the h i p s pressed forward. Great pressure will be felt on the triceps a n d back of the shoulders; initially severe c r a m p i n g of the triceps is not at all u n u s u a l . As y o u r strength improves, continue to press y o u r hips further in front of y o u r h a n d s . This will result in y o u r h i p s gradually rising higher a n d higher.

As y o u will n o w be h o l d i n g y o u r legs horizontal a n d parallel to the floor y o u will h a v e e n o u g h height a n d clearance to, if y o u wish, w o r k this exercise on the floor as well as on the bars. W o r k h a r d a n d persevere in the p u r s u i t of excellence w i t h this position. Achieving the horizontal L-sit for substantial time will be a major milestone in y o u r athletic development. Difficulty rating: L-sit - PB advanced For m o r e advanced athletes, the regular L - s i t m a y be m a d e m u c h m o r e difficult by transitioning to the A d v a n c e d L-sit.

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