Speer attributes his success in the gym to years of gymnastic training. She helped him focus on more than just building muscle and strength. He aimed for a mixture of stamina, 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 a cue from him and incorporate these eight gymnastic exercises into your workout today.
"Boat" and "swing"
These basic exercises for gymnasts develop the press and teach to strain all the muscles at the same time, which, according to Speer, is absolutely necessary in this sport. And here's why it's important to you: the more firmly and steadily you can hold the adopted position, the better you will be able to transfer power from the upper body to the lower body without losing energy. So you will be able to more effectively perform squats, throws, pushes, lifts, jumps, punches and kicks, as well as running.
How to perform: lie on your back, straight legs together, hands behind your head. Tighten the press, tear off your legs, head and shoulders five centimeters from 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 begin to swing to increase the intensity. This is the swing. Your abs will get that extra workout, Speer promises.
Bent body pull-ups
As Speer says, this is the only way gymnasts pull up. And advise everyone else. Because in a bent position, the stability of the whole body increases, which allows you to focus more efforts on lifting the body to the horizontal bar. In addition, this is how more muscle, including the glutes and biceps femoris, and the lats and abs work together.
How to perform: Grasp the horizontal bar with an overhand grip, hands hip-width or shoulder-width apart. Hang on. Squeeze your abs, squeeze your hips, and point your legs slightly forward so that your body forms an extended C. Maintain this curve throughout the exercise. Pulling up, imagine that you are pressing on upper surface horizontal bar, and focus on pulling your navel up. Look straight ahead and touch the horizontal bar top chest. Get down.
Angle squat
Gymnasts perform this exercise on parallel bars or rings. "This isometric exercise builds strength and endurance in your 6 packs, hip flexors, lats, and triceps," says Speer. If you can hold for 20-30 seconds, your torso is really strong.
How to perform: sit between parapets or, if there are none, between two hexagonal dumbbells. Grasp the handles, tighten your arms, lower your shoulders down, bend your knees and tear them and the fifth point off the floor. Hold for 30 seconds. Return to starting position. When you can easily hold 30 seconds with bent legs, try doing the same with straight legs.
Planche push-ups
Gymnasts perform planches to demonstrate their outstanding 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 perform: 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 at chest or rib height. Hold, then return to the starting position.
roll forward
“Rollovers are the foundation of acrobatic gymnastics,” Speer says. “They improve spatial thinking and body control.” Yes, you are unlikely to twist the back somersault, but you should master the somersault well. "This is the easiest and effective method avoid injury in a fall.
How to perform: on a mat, grass or soft surface. Sit down, put your hands on the floor 3 cm from yourself, slightly wider than your shoulders. Tilt your head between your hands, push your feet off the floor so your hips go over your head. When your feet are up, push off with your hands and use the moment to get back on your feet.
Leg-split
Every gymnast should be able to do the splits. “But it takes time to learn it,” Speer says. “We need sustained effort, not tension.” Well, why do you need it? To strengthen the flexibility of the biceps femoris, the hip flexors, and your whole form in general, as Speer says. For most men, these muscles are always in good shape due to constant sitting. And the more elastic they are, the better you will perform almost any exercise on the lower body.
How to perform: It is important not to force yourself, not to go beyond comfortable feelings. If you feel pain, stop immediately. From a standing position, step forward and lower yourself down until your back knee touches the floor. Keep your torso straight, slowly straighten your front leg and move her foot forward as far as you can. Gently push your hips towards the floor. To simplify, you can rest your hands on small boxes, benches or yoga blocks.
Front and rear balance
These exercises build balance, leg strength, and flexibility in the biceps femoris and hips in general.
How to perform: for the front, put your feet shoulder-width apart, spread your arms to the sides, lift one leg forward as high as possible. Squeeze your quads and tighten your core. Do not move your hips, they should be even during the entire exercise. For the rear, instead of lifting your leg forward, lean forward yourself so that the torso is parallel to the floor, and then lift one leg back so that it forms one line with the torso.
Handstand
It is to gymnastics what free kicks 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 balance, core, flexibility, proprioception, stability of the shoulders and shoulder blades.
How to perform: put your hands on the floor 15-30 cm from the wall, spread your fingers as wide as possible. Pushing your legs in turn, get into a handstand against the wall and stand as long as possible. If you can last 30 seconds, try doing a stance away from a wall. Most importantly, do it free space With soft coating in order to do a somersault in which case.
(Tells the master of sports in rhythmic gymnastics Yulia Sitnikova)
You have probably seen gymnasts on TV more than once, how they masterfully perform the most difficult technical elements. This is all years of hard work. And where did it all begin? Little tiny creatures of the mother are brought to rhythmic gymnastics at 4-5 years old. The first year is one of the decisive stages: girls learn the basics of gymnastics - the basic basic elements, stretch them, do a lot of flexibility exercises, pump up the muscles of the legs, abs, back, arms, learn to pull socks and knees. And most importantly, girls begin to feel (own) their body. In this article, we will consider the main (basic) elements from which rhythmic gymnastics begins.
I. Twine.
There are several types of twine: right, left, transverse and vertical. Vertical is already more complex element and here, in addition to stretching, you still need to be able to keep balance on one leg. Stretching - has a very great importance for a future gymnast. Therefore, the element needs to be given a lot of attention, especially the correctness of its execution. Before doing elements for stretching or flexibility, you must first "warm up" the child. Jump a little, run with him, do squats, squat (like ducks) so that the child’s muscles are elastic and easier to stretch. Remember - never pull an unheated ("cold") child, in addition to pain, you can also damage the baby's ligaments. Do not do anything abruptly, only with smooth movements and springing several times.
There are several ways to stretch for twine:
Correctly executed twine:
- right or left twine: the child is sitting on the twine, the shoulders and hips are on the same line, the back is even, the knees and socks are stretched; right. If there is no line (that is, a corner instead of a line), then this is not a twine, but legs apart).
If you want to achieve results in stretching, then it is advisable to do the exercises daily, then the muscles will become more elastic. And of course, the sooner you start, the better. More for twine importance has such an element as a fold.
II. Fold.
A fold is when a child sits on the priest, legs together in front of him, and the tummy lies completely on the legs, hands clasped the heels, knees are stretched like "strings". 
Exercises to help prepare for the crease:
- The child sits on the pope - the legs lie together in front of him on a small chair and lean forward (put the tummy on his feet) trying to clasp the heels.
- The child sits on the priest, the legs are in front of him - we do the exercises with two feet together: on ourselves - pull to the floor (20-30 times), the knees are stretched. Then we fixed the feet on ourselves and lean towards the legs, trying to reach the feet and grab them.
- Standing position: legs together, knees extended, we lean forward - you need to completely put your palms on the floor, then try to hug your legs. This exercise can also be performed in motion: we take small steps with our legs together with a forward tilt and reach the floor with our hands (or put our palms on the floor), the tummy should lie on the walking leg.
- We stand facing wall bars- we throw one leg on the Swedish wall at the level of the hips (hips and shoulders on the same line) - and make inclinations to the leg (to the right and to the left).
The baby will be better able to perform these exercises - if you are an example for him! Do these exercises against each other and tell the baby about his mistakes. Be a positive example for him! What the crease exercise gives is a stretch of the hamstrings, which play a big role in stretching for twine.
III. Bridge.
Probably, more than once your little one tried to stand on the bridge on his own. Still, being very small, they often arch, making the first funny parodies of the bridge. What is the right way to make bridges? The correct bridge is when the fingers are as close as possible to the heels of the legs (preferably touching), the legs are shoulder-width apart (it can be a little wider). The bridge is beautiful and tall. 
Exercises for developing flexibility and pumping back muscles in a child:
When the back of the child is already a little prepared, it's time to start teaching him to make the bridge "from above", i.e. bridge from a high position. First, it’s better to lay something soft on the floor (so as not to hit your head), since the child’s hands are still weak and will spread to the sides and, of course, do this exercise at first only with mom (dad) nearby. Then you should take the correct stance: feet shoulder-width apart, hands at the top near the ears, eyes raised up and looking at the tips of the fingers. Then you hold the child under the back (it is better for you to take a position on the side of the child and he will, as it were, lie on your arm), the baby slowly (slowly) begins to tilt back. When the deflection is so good (the eyes will see the floor), then you can lower your hands to the floor. You can also hold the child by the swimsuit (t-shirt, blouse) while standing in front of him. Each time, reduce the degree of your participation in the process of becoming on the bridge. When you are sure that the child will not fall on his head, try to have the child make the bridge on his own. And one more very useful exercise that will help your child learn to make a "bridge from above" - the child stands with his back to the wall (preferably the Swedish one) at a short distance from it, makes a deflection and begins to gradually move the handles to the very bottom of the wall and then, rearranging his hands and on the floor itself (if it is a Swedish wall, then it intercepts the sticks alternately with the right and left hands).
The back was kneaded, the legs were stretched, it's time to pump up the press. For this there is a good exercise corner.
IV. corner
Corner - sitting position on the priest, legs together, tear off the legs and arms from the floor and hold the corner. Hands to the side (will help to maintain balance), legs tend up to the ceiling. It is advisable to hold the corner for a start of 5 seconds. Then each time you repeat this exercise, increase the time of its execution. The child will have more fun doing this exercise if you keep him company.
A few exercises to strengthen the press:
There are still very good exercise to strengthen the lateral muscles of the back: - you lie on your side with the baby opposite each other, one hand under your head, the other lies in front of you. The legs are extended and one of them is raised by 45 degrees. We make movements - we pull one leg to the position of the other (as if we knock the raised leg), the work is included lateral muscles back. - you are in the same position, but now you raise the body, leaning on the hand that is in front of you. The second hand is behind the head.
V. Birch
Birch - lying on the back, legs to the ceiling, holding the ass with our hands (arms at the elbows bent, legs together). Probably, you yourself have done this exercise more than once, now teach your baby to make a birch. At first, it will be very difficult for a baby to hold his ass in his hands)), but with your help (hold his legs up), he will do it much better. 
VI. Martin
Swallow - standing position, back straight, arms to the side, legs together. We raise one leg back, it is desirable that while the body remains vertical, and the leg is raised as high as possible (horizontally to the floor and both legs are extended). For a baby, this is a rather difficult exercise, as you need to learn how to transfer the center of gravity of your body to one leg and be able to balance. To begin with, start training the “heron” exercise with him: standing on one leg, the second leg is bent at the knee and the toe is pressed against the supporting leg, arms to the side (help to maintain balance). Alternately change the supporting leg. As the "heron" begins to turn out, go to the "swallow". In addition, a very useful exercise is walking in one line: lay a ribbon or jump rope and let the baby walk along it. 
VII. somersault
Somersault is an element that young gymnasts learn already in the first year of training and which they then use throughout sports life. Standing position, one leg is extended slightly forward, hands are also directed forward. We take a step with the leg, touch the floor with our hands, bend our head to the tummy, as if we are grouped, roll onto the back, bend the crossed legs under us and rise on the same leg with which we took the step. What mistakes can occur when performing this element: - make sure that the child does not stand on his head during a somersault (dangerous, it can damage his neck), - the somersault must be done in group, then it will be neat and fast, and this is especially useful when the somersault is performed in a bunch of gymnastic exercises.
After you have worked out, it will be good to “unload” the spine. To do this, if you have a Swedish wall, then you can hang on the Swedish wall, if not, then take the child by the arms (or legs) and lift him off the floor.
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Article added with the permission of Yulia Sitnikova
beautiful toned body is the dream of every man. Unfortunately, not everyone is given a gorgeous figure by nature, and many also have a predisposition to gaining excess weight.
As soon as you decide to take care of yourself and throw off a couple of kilograms, you should immediately tell yourself that this will require some effort. It is important to remember that one diet is not enough.
If the weight loss system is not complex, and includes only food restrictions, the process will be much slower and the skin will sag than if, in addition to the diet, you do special gymnastic exercises.
What do you need to know to achieve maximum results?
Article content:
Rules that should be learned by those who want to lose weight
In order to lose weight, it is not necessary to visit expensive fitness centers and starve. You can make your body the way you imagine it at home. Observing a few rules of the complex - gymnastics + proper nutrition results can be achieved in a short time.
- Best time to start training- from 8 am to 12 am or from 6 pm to 8 pm. The body should wake up completely before the start of the workout, and not very tired if done in the evening. If a person gets up early, then the morning time can be shifted a few hours earlier. You should not train every day, it is better to do it every other day, giving the body a rest.
- It is important to choose only those exercises that you can do.. If you are a beginner, you should not take on what professionals do, start small. Some strength exercises not enough, for weight loss they are not as effective as aerobics or gymnastics. A good addition would be cardio training, jogging is always useful.
- Proper nutrition- without it, the path to a flat tummy and elastic buttocks is closed. Do not get carried away and eat nothing at all. The body must receive enough energy and expend it in training. Only alcohol, sweet, starchy and fatty foods are excluded. The diet should include more vegetables and fruits, cereals and dairy products. Portions should be small, but you need to eat at least 4-5 times a day. With this diet, the metabolism is accelerated. It is also worth drinking as much as possible more water. Drink it in the morning and before meals. However, immediately after a workout, drinking for about 20 minutes is not recommended, it is better to endure.
When you follow these three tips, the result will not be long in coming. But which exercises to choose that do not require simulators and instructors, and which can be performed at home without much effort?
The best exercises for a beautiful abdominal press
The abdomen is one of the problem areas on the body of a woman, especially its lower part. By nature, there is often a fatty layer there, which is quite difficult to get rid of - but still it is possible. To do this, the load must be on the upper with the lower press, and on the side too. Due side press and the waist itself is created.
torso
This exercise is good for warming up. To perform it, you need to stand on the mat, your legs should be shoulder-width apart, and your hands should ideally be behind your head, but their position at the waist is also allowed.
When bending, the abdominal muscles are tense, and breathing is measured. First, we lean forward, this must be done as low as possible, without bending the knees, then we return to the starting position and do the same, only we lean back.
Next, we also lean to the left, and then to the right. Tilts back will work well not only on the press, but also on the back. Do this exercise 15 times forward, 15 back and 15 times to the sides. One approach will be enough as a warm-up before more complex exercises.
Leg raise
We lay down on our backs. Shoulders should be pressed to the floor. Leg raises are especially effective in the fight against fat in the lower abdomen. Hands should be along the body. Raise the outstretched legs to a 90 degree angle, hold for 10 seconds and lower. We do 3 sets of 10 such lifts.
Twisting
The position remains the same as for the leg raise, except that the arms should be behind the head and the legs bent at the knees. When twisting, all muscle groups of the press work.
On exhalation, we raise the body and pull the left elbow to the right knee, then exhale and lower ourselves to the starting position, raise the body and pull the right elbow to the left knee - and again to the starting position. When lifting the case, it should turn to the side. Do 2 sets of 15 reps on each knee.
Cross to cross exercise
Such an exercise will have a good effect not only on the press but also on the buttocks. We get on all fours. The back is straight, arms and legs too. Raise left hand forward in front of you, and right leg pull back, then do the same with right hand and left foot. Very simple and effective. Do 10 lifts on each side. Since the exercise is simple, you should do 2-3 approaches.
Gymnastics for slim legs
Swing legs to the sides
We get into the starting position. Hands are at the waist, legs are pressed together, the back is even. When performing, you must first raise the left leg to the side with a swing movement (while the toe is extended) and, without lowering it to the floor, make 10 swings, and then develop the right one in the same way. At correct execution fat will begin to leave the hips, and the calves will tighten.
Toe squats
Such squats are no different from ordinary ones, except that everything needs to be done on toes and they put a lot of stress on the legs. Starting position - hands on the belt, and legs shoulder-width apart.
We begin to sit down slowly, not sinking on our heels. Then we return to a standing position. The exercise is not easy, so 3 sets of 5 times are enough to start, then more.
Lunges
With this exercise, you can tighten the abs, buttocks, and legs. Starting position - hands on the belt, feet shoulder width apart. When performing, we take a step forward with the left foot and move with the whole body on it, we get a good stretch, then we do the same with the right foot, and so we alternate 10 attacks on each leg, 2-3 sets.
We pull up our hands
Focusing on losing weight in the abdomen and legs, losing weight often forget about the arms. The skin on them becomes flabby and ugly, it also needs to be tightened.
Scissors
Everyone knows the exercise. Do it in a standing position, stretch your arms in front of you and make quick cross movements with your arms to the sides. You need to perform 1 or 2 minutes without a break.
Lift up and to the side
We do not change the starting position. We begin the execution Raise the left hand up, and keep the right hand lowered and start swinging, pull both hands back to the count of three, then change their position and do the same. 15 swings for each hand.
Of course, both exercises with dumbbells and push-ups from the floor are effective, but they are more focused on pumping muscles, although they are also widely used by those who lose weight.
Who should not do gymnastics?
Gymnastics is such a direction physical activity, which has practically no contraindications. If a person cannot perform exercises that are general, they can be replaced with special ones.
There is a whole direction, such as physiotherapy. It includes only those exercises that can be performed with certain diseases. It is not recommended to get involved in physical exercises for pregnant women and people with serious joint diseases.
Highly effective exercises for fast weight loss bodies:
According to the All-Russian Center for the Study of Public Opinion, every third inhabitant of Russia is faced with the problem of being overweight. Consider the main reasons for the appearance of extra pounds:
- overeating (consumption more calories rather than their expenditure);
- passive lifestyle:
- immobility;
- not healthy eating;
- metabolic disease;
- disease of the digestive tract;
- bad heredity;
- various injuries.
In most cases, these are not reasons, they are excuses! Often people voice that they would like to improve their situation, but they do not have time to attend training, financial opportunities do not allow, not that health, and much more. No wonder people say: the main thing is desire!
Workout at home, is it possible?
Today, at home, you can work, receive higher education, to acquire various skills, and home workouts do not surprise anyone at all and have been very popular for a long time. There are a huge number of different training programs for weight loss at home by different authors and trainers. Sports at home and various exercises for weight loss are paying more and more attention.
Women from all over the world are engaged in fitness, yoga, aerobics, stretching, dancing different styles, strip plastic and many others, and the most affordable way This is a workout for weight loss at home. However universal way getting rid of excess weight, which does not take much time and is suitable for absolutely everyone, is gymnastics for weight loss.
Gymnastics for weight loss, what is it?
Gymnastics for weight loss is a complex of various exercises that works out absolutely all the muscles of our body, allowing you to get rid of excess weight with their regular performance.
The main advantage of such gymnastics is the ability to modify the program depending on the physical capabilities of a person. On average, one workout burns up to 250 kcal. Which is equivalent to one meal (in the diet). Such a program includes gymnastic exercises for weight loss of the legs, exercises for weight loss of the abdomen and sides, and as you know, these are the most problematic areas for any woman.
When is the best time to do gymnastics?
Exercises morning exercises for weight loss at home are recommended for daily use. If for some reason this is not possible, then at least three to four times a week.
Gymnastics for weight loss, like all other types of loads, teachers and experts in the field physical education It is advised to engage in one of two periods:
- morning (until 14:00);
- evening (from 18:00 to 20:00).
Ideally, it is better to try to exercise both in the morning and in the evening. This will allow you to burn up to 500 kcal per day. If it is not possible to train twice a day, then it is better to do the exercises in the morning.
Types of gymnastics for weight loss
Modern literature and various media offer several gymnastics programs for weight loss:
- Chinese;
- Tibetan;
- respiratory;
- cardio gymnastics;
- Vorobyov complex;
- universal.
To choose a program for yourself, you need to briefly familiarize yourself with each of them.
Chinese gymnastics for weight loss
Based on simple physical exercises that mimic the habits of various animals. Difficulty is below average. With regular exercise, metabolism accelerates, muscles become stronger, and mood rises. On average, 2-3 kilograms are spent per month.
Tibetan gymnastics
Based on the theory of the interaction of nineteen energy centers in the human body. During the lesson, the person’s breathing, the pace of execution and their correctness are completely controlled. Medium in complexity of implementation, quite effective. With regular exercises, up to four kilograms are lost.
Based on holding the breath during various exercises and mastering various techniques. It consists of only three exercises: "wave", "frog" and "lotus". According to the principle, the exercises are not difficult, but due attention should be paid to the correct execution. Monthly weight loss - 2-3 kilograms.
cardio gymnastics
One of the most efficient. By its principle, it replaces the morning run. Based on continuous cardio exercises such as: running in place, jumping rope and more. The complexity of implementation is high. It has a number of contraindications for people with heart and respiratory diseases. Weight loss with regular training - 4-5 kilograms.
Vorobyov complex
An old technique for office workers, performed right at the workplace every hour for 6 minutes. The complexity of execution is low. There are no contraindications. Monthly weight loss - up to 1.5-2 kilograms.
Universal gymnastics
Universal gymnastics for weight loss at home is designed in such a way that, depending on the amount of excess weight, health status and problem areas, the types of loads, the number of repetitions and the exercise technique itself vary. During classes, calories are burned (drying of the body occurs), and the muscles of individual parts of the body are also worked out:
- arms (biceps, triceps);
- abdomen (oblique, upper, lower, lateral);
- upper legs;
- pelvis
- buttocks;
- thighs (outer and inner parts);
- back.
For example, if your excess weight- 6 kg and the main problem area is the hips and buttocks, then all the exercises of the program are performed, but we try to double the number of repetitions of the exercise for problem areas.
Home exercise program
To complete the exercises we need:
- comfortable sportswear (top or T-shirt and leggings are best to observe progress);
- exercise mat or karemat;
- dumbbells weighing (from 2 to 7 kg);
- good mood and favorite music.
Training necessarily begins with a standard warm-up:
- tilting the head forward, backward, to the right, to the left;
- body tilts forward, backward, to the right, to the left;
- alternately raising the knees;
- ankle warm-up;
- rotation and arm swing.
After that, we proceed to the main exercises. Universal gymnastics has 3 levels of load. The first week must be done according to the first level program. When you feel that you can easily perform the exercises, smoothly move to the next levels.
1. Raise the body
Level 1. Lie down on your back, arms and legs straight. Raise your head and look at your toes. We do 15 repetitions.
Level 2. Lie on your back, bend your knees, feet on the floor. We stretch straight arms behind the head. We sit down, at the same time straightening our legs and stretching our arms forward. 15 to 20 repetitions.
Level 3. Lie on your back, arms outstretched behind your head, legs straight. We raise the body from 15 to 20 times, stretching our arms forward.
2. Boat
Level 1. Lie down on your stomach, put your palms under your hips. We raise the head and shoulders, at the same time the right leg, lower, raise with the left leg. We perform 10 times.
Level 2. Raise both legs. Repetition - 15-20 times.
Level 3. Repetition - 25 - 30 times.
3. Leading the legs to the side
Level 1. Starting position, lying on your side, resting your head on your hand. Raise the leg 60 cm and return to the starting position. Do on the left and right side 20 times.
Level 2. Increase up to 30-35 times.
Level 3. We carry out the side bar. Repetitions up to 10 times.
4. Push-ups
We do push-ups in the position of the knees on the floor, the back is straight 10 times. On the second level 20 times. At the third level 20 times, but on straight legs.
5. Lying leg raises
Lie down on your back, legs straight, arms at your sides. First, raise the right leg perpendicular to the floor, then the left. First, 20 times. Then 40 each. And at the third level, first we pull the leg towards us, bending, straightening it at a right angle, again pulling it towards us and to its original position. We do 30 repetitions with each leg.
6. Exercise with dumbbells
7. Cardio part
Alternating running in place and jumping. We start with three minutes. We increase as much as possible.
When you feel that the load is already small, you can work out with weights, or even better, change the exercises and alternate them with the basic ones:
- Exercises on
- effective for every day.
To increase the effect and achieve the desired, it is very important to eat right. You must follow the basic rules:
- try to eat boiled, baked and steamed food;
- have light snacks (fruits, vegetables, nuts);
- consume less carbohydrates and fats, more proteins;
- drink 2-2.5 liters of water;
- The last meal is 3 hours before bedtime.
How to eat right and create a menu for weight loss will help you our articles:
- weight loss menu.
A healthy lifestyle is finally slowly but surely coming into fashion. Apparently, women still agreed that there is no easier way to maintain a figure than playing sports and eating healthy. In this regard, many are interested in gymnastics for beginners, because it will be quite difficult to immediately master the exercises for advanced athletes.
How to start doing gymnastics?
First of all, decide whether you want to attend a group of athletic, athletic gymnastics for beginners, or whether all you are interested in is exercises that you can practice at home in the morning as a “charge”.
If you are not looking to set any records and just want to keep your muscles in good shape, then any of these methods will suit you. Of course, aesthetic gymnastics for beginners in a fitness club is most desirable, because there a sensitive instructor can guide you and help you perform the exercises correctly.
If you have problems with free time, then stop at homework - it is quite possible to organize them yourself so that they bring as much benefit as gymnastics lessons for beginners in a fitness club would bring you.
If you have a child, try to find a gymnastics complex for children, because if you teach your baby to sports from childhood, he will not only be more dexterous, disciplined and self-confident, but will also keep the right habits that will most likely help him in life.
In any case, for gymnastics you will need:
- free time at least 2-3 times a week, preferably about 30 minutes;
- mat for sports;
- sportswear and shoes that do not restrict movement.
Do not forget that exercising several times a month will not bring any benefit to your body. For gymnastics to benefit, the most important thing is to constantly do it. This is the only way you can strengthen your muscles and learn all the advantages of regular sports for yourself.
Gymnastics for beginners for weight loss
Many women tend to use gymnastics for weight loss. In this case, it is advisable to include in your complex a 10-15-minute run on the spot or 7-10 minutes of jumping rope, as well as exercises that work on problem areas. This approach will help you effectively deal with excess weight.
Before gymnastics for weight loss, it is recommended to drink a cup of coffee without additives - this is an excellent natural fat burner. During training, you can drink water, but it is better to eat at least two hours after class, and before that - only protein foods (boiled egg, low-fat cottage cheese, chicken breast with vegetables, etc.).
Such gymnastics is best done daily - this will increase the consumption of calories, which means it will help you get rid of excess weight as soon as possible.
Gymnastics for beginners
If you decide to study at home and do not know where to start, you can borrow the program on the Internet in one of the many videos on this topic. One of them we offer you in addition to this article. Don't forget the general rules:
- Gymnastics begins with a warm-up: head rotation, head tilts, warm-up of all joints, bends, backbends, and so on.
- There can be no breaks in gymnastics, the complex is performed without respite.
- If you add squats, lunges, push-ups, these should all come after the main part.
Being engaged in the proposed video, you do not risk overloading the muscles. However, stop at this soft stage you can’t do it for a long time: literally in 2-3 weeks your body adapts, and the load needs to be increased.
