Strength gymnastics has recently become popular throughout the world, including in the Russian Federation. It mainly consists of strength exercises with external weights. For this, a rod is often used. Also, simulators are often used during classes. They are useful not only for professional athletes, but also for beginners.
The main stages of training in strength gymnastics
Strength gymnastics training is divided into three main stages:
- warm-up;
- power unit;
- final part.
In no case should you skip the warm-up phase. It warms up all the muscles and prepares a person for complex physical exertion. Those athletes who do not warm up are more likely to be injured. The warm-up itself can also be divided into two stages: light and special. A light workout includes a little jogging or exercise on a stationary bike. A special warm-up is aimed at increased muscle tension.
The strength of the training should be correctly selected by the personal trainer of the athlete. If the strength of the training was chosen incorrectly, then in this case a person will not be able to achieve the tasks.
The final part is an equally important stage. She should be given no more than 10 minutes of time. For 10 minutes, the athlete must perform light, calming movements, for example, slow jogging, walking. The ideal conclusion to a workout is swimming.
Strength exercises in gymnastics and their list
Similar exercises in gymnastics are aimed at the development of muscles in almost the entire body.
| Strength exercises | The muscle group they are aimed at |
| Lift the barbell or dumbbell or push up on the uneven bars | Pectoral muscles, including upper, middle and lower |
| Chin pull | Trapezius muscle |
| Pulling up on a crossbeam, draft of freight in a bent position (to a stomach) | Latissimus dorsi |
| Straightening the torso in the supine position and deadlift | Body Straightening Group |
| Lying torso , raising legs on an incline bench | Abdominal muscles |
| Lifting a barbell or other load to the chin or lifting above the head | Deltoid muscles |
| Bending the arms with any load with or without emphasis | Shoulder biceps |
| Dips, French bench press | Shoulder triceps |
| Bending the wrists with the weight from top to bottom. Usually used vulture | Forearm |
| Straight Back Squats | Quadriceps femoris |
| Deadlift. Straight legs | Biceps femoris |
| Lifting on socks with a load in hand | Triceps femoris |
The load in gymnastics must be distributed correctly so that the athlete does not get injured.
Rules to keep in mind when training
It is worth noting that during training it is important to follow some rules that will help the athlete maintain strength and be sturdy.
So there are only three rules. They are simple, but they must be carried out.
- The first rule is about breathing. When lifting a load (bar or neck), you must exhale, and when lowering it, inhale. It is forbidden for an athlete to hold his breath during muscle tension.
- The second rule concerns the movement of goods. It is recommended that the athlete move, lift the load very smoothly. The range of motion should always be the same. This method is less traumatic.
- All exercises must be performed cleanly. To achieve results, you can not help yourself with your feet and hands. Try to ensure that only one muscle group works during the repetition of the exercise.
Individual characteristics of the body
Strength gymnastics is a very useful sport. It does not harm any person, however, not everyone can achieve success in it. It is believed that it will not suit people with a thin physique, but professionals will be able to become normostenics and hypersthenics.
It is also worth noting that not all exercises can have the same effect. For example, one person, while training, will quickly gain muscle mass, and the other will not achieve the desired results. Therefore, it is necessary to individually select a strength gymnastics complex. It is likely that a beginner will have to spend more time to achieve the first results.
The benefits of strength gymnastics
This sport has undeniable benefits for human health. It is able to save a person from external flaws, for example, from stoop, curved 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 the gymnasts-athletes in good condition is the nervous system. This sport will help women achieve an almost perfect figure, as well as return the ability to quickly restore the body.
Recently, athletic gymnastics is increasingly practiced among young people. The fact is that active sports will help distract the younger generation from bad habits. Frequent workouts make healthy living a habit and disciplining a person.
The main thing is not to over-train!
Everything needs a measure, and strength gymnastics is no exception. The main symptoms of overtraining include:
- lack of strength;
- persistent muscle pain;
- tachycardia;
- high blood pressure;
- irritability;
- sleep disturbance;
- lack of appetite;
- illnesses.
If an athlete has discovered at least a few symptoms, he should see a doctor faster. If overtraining has occurred, it is also necessary to adjust the training regimen, while not necessarily reducing their duration. Walking in the fresh air or observing the daily routine will help.
If some diseases or injuries have occurred during overtraining, it is recommended to consult a doctor for a prescription for medicines. These are usually reducing complexes or multivitamins. Such drugs and supplements can restore strength and efficiency to a person, raise their spirits and normalize sleep and appetite. After therapy, the student will not have the desire to abandon this sport.