GymnasticsMethod

Get the shredded physique of a gymnast: https://gymnasticsmethod.com/start Download the app, become a member and get full access: Google Play Store: https://play.google.com/store/apps/details?id=com.virfortis.gymmethod App Store: https://apps.apple.com/us/app/gymnastics-method/id1661126178 In this video, I’m going to show you how I build more than 20 lbs of muscle mass and insane body awareness with gymnastics training, and how you can do the same! My story is pretty long, but I’ll tell you in a shorter form with the 3 phases I went through. I saw gymnastics for the first time when Szilveszter Csollány won the olympics in 2000, I was 8 years old. This time ibviously I didn’t think about getting started with gymnastics as it seemed super difficult and I didn’t have the opportunity to do gymnastics where I lived. My first real life experience with gymnastics was in high school, where my PE teachar had gymnastics classes after school 3 times a week. When I first saw the gymnast guys I was impressed how they performed the routines, and it seemed more achieveable than an olympic routine. So at the age of 15 I started to attend these classes, however I was pretty unsure if it’s for me since I was a pretty skinny guy. This is where my journey begins. The goal of these training sessios was to learn the routines on each apparatus, so we can compete with other high schools. It wasn’t about getting strong and shredded, we haven’t been focusing on that at all. The strnegth and muscle we got was all from performint the routines, but it was already a good foundation compared to begin an average guy. So to sum up, in this phase the challenge was rather learning the routines than building muscle and look better. Sometimes we had challenges with rope climbing or doing 1 muscle up on the rings, but nothing crazy. From this point, gymnastics entered my life, but there was a period when it was more in the background. Since I really liked the training and it went well over time, I definitely envisioned my future as a coach. Of course, this could be realized as a group or personal trainer, so I went in that direction after high school and started going to the classic fitness gym. Here I worked out mostly with machines and weights and gymnastics was more in the background. I completed the coaching courses, I started working with clients, but I started to get really bored with the gym training itself. This is not surprising after doing gymnastics, the traditional gym exercises were not that exciting. Not to mention the lack of real motivation since most people around me took steriods and set different goals.. I became more and more attracted to the strength and body awareness that gymnasts represent, I liked skills such as handstands, human flag, front lever or planche, but they seemed really out of my reach. Especially since after I went back to the gymnastics gym I felt like I couldn't do anything my joints hurt so much - my body was used to something completely different with weight training. It didn't help either that several gymnastics coaches told me that it was too late to start these elements because I was too old. However, I wanted to learn those skills so bad that I tought it’s worth a try to get started so I started to go back to the gymnastics gym and train, learn from gymnasts. Everything got clearer as at this point I was in university learning more about anatomy, biomechanics etc, so I could use that knowlege building my plan. The conclusion of this phase was that training in the gym was not satisfactory for me in the long term, even though I was satisfied with the results physically, when I tried any bodyweight exercise I felt very weak and my joints hurt, and I felt that ok i have muscles but i can't really do anything meaningful with my body. So then the third period began, when at the age of 22 I started to make my dreams come true, not bothering with those who held me back. I started to put together a plan based on which I moved towards the desired skills. During this time, I still went back to the gym to train my clients, who saw the videos I shared on Facebook or Instagram and they wanted to train this way, so I started using the methods that I had tried on myself. Over time, I stopped training in the gym and all my clients trained with me in the gymnastics gym with their own body weight and gymnastic exercises. Here was the real breakthrough, the consciously and gradually structured training brought the desired result. With 3 well structured sessions a week, and going step by step with the exercises, I managed to achieve the all the desired skills. It's the same with my students. Handstands, chest pull-ups, muscle ups, flags, etc. This system has been developed for more than 10 years and has been used successfully by thousands of people. It’s the only real shortcut that will help you reach your goals sooner if you choose this form of training.

Get the shredded physique of a gymnast: https://gymnasticsmethod.com/start Download the app, become a member and get full access: Google Play Store: https://play.google.com/store/apps/details?id=com.virfortis.gymmethod App Store: https://apps.apple.com/us/app/gymnastics-method/id1661126178 At first look, it seems easy to do 10 pull-ups right? Yes, but there is a difference between pull-ups and pull-ups. The goal here is to do full range of motion, so chest to bar pull-ups. Many consider chin over the bar pull-ups as proper implementation. It’s not bad, but the real full range of motion is when your chest touches the bar. FOr basic strength, that would be the best implementation, where you do the pulling in the biggest possible range of motion, load your muscles and build foundational strength for the more advanced high pull-ups and muscle ups. I worked with many people over the years and I can tell you from experience that this execution is a real challenge. Many people can do 10 chin over the bar reps, but chest to bar… very few. Give it a try, record yourself, take a look and if you can do 10 chest to bar reps, tag me on instagram so I can see it as well. If you can’t do it, there is no reason to be ashamed. The perfect execution is not easy at all, it requires preparation and buildup. Nobody received an instruction manual for their body, and most people didn't get the best education in school either. Let’s see a quick summary, how to build up the strength for chest to bar pull-ups and if you’re interesed in more about topic, I’ll Gevi you more resources at the end. Get the shredded physique of a gymnast: https://gymnasticsmethod.com/start Download the app, become a member and get full access: Google Play Store: https://play.google.com/store/apps/details?id=com.virfortis.gymmethod App Store: https://apps.apple.com/us/app/gymnastics-method/id1661126178

Get the shredded physique of a gymnast: https://gymnasticsmethod.com/start Download the app, become a member and get full access: Google Play Store: https://play.google.com/store/apps/details?id=com.virfortis.gymmethod App Store: https://apps.apple.com/us/app/gymnastics-method/id1661126178 How to breathe during exercises? Most people don’t know, especially during static skills, because many times they need to contract the muscles so hard that they can’t even imagine how to breathe during the exercise. In this video, I’m going to talk about this topic, and will show you a steo by step process, so you’ll know how to breathe even during advanced skills like the human flag, front lever or planche. Breathing is part of our metabolism, so it’s important to do it right during exercises as well. Thanks to proper breathing, you’ll be able to do more reps or longer holds. What’s important in both cases, is to keep your core stable and strong. If you’re missing this, the movement or static position will fall apart. Most people experience this when they try a more difficult exercises like the dragon flag for example, and as soon as they try to breathe, they can’t hold the position longer. This is why it’s important for you to know what you do, you need to learn bodyweight kind of power breathing so you can do your exercises more efficiently. The point of this breathing is to be able to breathe during exercises while keeping the abdominal pressure that makes doing the exercise possible. This will ensure stability for your spine and the whole exercise. Some people can do this naturally, and many others don’t know how to do it so they perform the exercises incorrectly which increases the risk of injuries. But don’t worry, with the following exercises you’ll be able to learn it because we will start with low intensity. Get the shredded physique of a gymnast: https://gymnasticsmethod.com/start Download the app, become a member and get full access: Google Play Store: https://play.google.com/store/apps/details?id=com.virfortis.gymmethod App Store: https://apps.apple.com/us/app/gymnastics-method/id1661126178

Get the shredded physique of a gymnast: https://gymnasticsmethod.com/start Download the app, become a member and get full access: Google Play Store: https://play.google.com/store/apps/details?id=com.virfortis.gymmethod App Store: https://apps.apple.com/us/app/gymnastics-method/id1661126178 The 90 degree handstand push up is a typical, iconic gymnast skill that can build you an insane upper body! This exercise works your whole upper body in a big range of motion, your shoulders, chest, triceps and core is under extreme load. Besides that, this exercise requires great balance and coordination. We can say that this is one of the hardest bodyweight pushing exercise, since it combines the movements of the handstand push up, the planche push up and the planche press. However, just like push-ups or pull-ups, you can master this exercise if you work consistently and follow the process I show you in this video. This exercise might seem impossible at first, but no one was born able to do it, but everyone went through this process, and if they succeeded, you will as well! This video was made to make this process much easier for you! Let’s get right into it! Get the shredded physique of a gymnast: https://gymnasticsmethod.com/start Download the app, become a member and get full access: Google Play Store: https://play.google.com/store/apps/details?id=com.virfortis.gymmethod App Store: https://apps.apple.com/us/app/gymnastics-method/id1661126178

Get the shredded physique of a gymnast: https://gymnasticsmethod.com/start Download the app, become a member and get full access: Google Play Store: https://play.google.com/store/apps/details?id=com.virfortis.gymmethod App Store: https://apps.apple.com/us/app/gymnastics-method/id1661126178 The ring muscle up is an iconic gymnastics exercise, and if you do CrossFit, don't do the muscle up the way I show you in this video, I’ll explain why, at the end of the video! The muscle up is an impressive demonstration of strength that comprehensively works the upper body, as both the pulling and pushing muscle groups are involved. The muscle up has 3 phases: the pull-up, the transition and the dip. The strict form requires several prerequisites which are the following: Prerequisites First of all, it’s important to prepare tour joint, starting with the wrist, that needs to be mobile and strong, to be able to maintain the special grip on the rings, which we call the false grip. This grip makes the transition possible from hanging to support. To be able to do it, you need proper wrist flexion mobility and strength of the flexor muscles of the forearm. You need to build up the strength for the false grip a specific way, that I won’t discuss in this video, since I already made a separate video about it, that you can find on the channel. Besides the wrist, you need to prepare your elbows, shoulders, scapulas and core, that you can also find videos about on the channel. Among the basics, it's important to progress to the proper dips and pull-ups, first on a stable equipment like dip bars and pull-up bar, then on rings. In both cases, the full range of motion is very important, as the two endpoints need to "meet" in order to be able to do the transition. You need to be able to pull yourself high enough with false grip - which I talk about in the false grip video - to start the transition, and you need proper shoulder extension mobility, to arrive to the lower endpoint of the dip. If these are missing, you’ll get stock. So if you have the proper joint preparation, false grip, drips on the rings and pull-ups with false grip in full range of motion, you are ready to practice the technique. 2. Technique The muscle up technique on the ring is unique and I think it’s easier to learn than the bar muscle up technique because it’s really easy to break it down into the following points that are crystal clear to understand and check point by point. I call these checkpoints because you can really stop and be aware whether you are performing the technique properly. These checkpoints are the following: False grip Scapula depression Touching the chest Bent-arm support And finally, straight-arm support. Before you start practicing, try out the movement with your arms only. Imageine that you pull up yourself in full range of motion with false grip, then move the rings below your shoulders with driving your elbows backward right next to your body. This is really important, since if you let your elbows move to the side, you won’t have a stable support, the rings can move to the side and there is a risk of getting injured. After you mastered the technique like this, it’s time to practice using rings with leg assistance. Get the shredded physique of a gymnast: https://gymnasticsmethod.com/start Download the app, become a member and get full access: Google Play Store: https://play.google.com/store/apps/details?id=com.virfortis.gymmethod App Store: https://apps.apple.com/us/app/gymnastics-method/id1661126178

Get the shredded physique of a gymnast: https://gymnasticsmethod.com/start Download the app, become a member and get full access: Google Play Store: https://play.google.com/store/apps/details?id=com.virfortis.gymmethod App Store: https://apps.apple.com/us/app/gymnastics-method/id1661126178 If you follow these tips, you can save a lot of time, struggle, avoid injuries. And you can progress much faster than anyone who starts working out without these tips, just out of the blue. 1. A 5 minute warm up can save you an injury and skipping months. Many beginners, also advanced athletes start the workout without a proper warm up. This can cause muscle strains, pain, reduced performance - which is not known by many - and in worse cases, injuries. The warm up is way more than just having a higher body temperature and breaking a sweat. Most people believe that warming up is only about that, and for this reason I’ve heard some people just go to the sauna before workout and think they are warmed up. The point is, that with only a 5 minute gymnastic warm up, you can move around your body really efficiently, and prepare it for the workout along with your nervous system, you can boost your performance and decrese the risk of injuries drastically. Isn't it worth five minutes to prevent an injury that could potentially set you back from your goal for months? You can find a 5 minute complete follow along warm up on the channel, where I talk about all the benefits of the general warm up! 2. Joint preparation is the real key for success. I bet that most people have never heard about joint preparation until this day, and don’t do these special exercises. Joint preparation comes mostly from gymnasts, and since they have their own little circle, everyday people don’t really know these exercises, however they need it the most. One of my main goals is to show these joint preparation to the public, because I experienced amazing results using them and they also changed my students lives. Our body is a complex structure, where every single joint is a potential weak link. If you neglect these links, you’ll have a hard time with bodyweight mastery. If you prepare these areas with mobilizing and stabilizing them, you likely won’t have any issues during the compound bodyweight exercises. These isolated, special movements are the keys to solve many shortcomings in bodyweight training, including the basics. Matter fact, joint preparation is the real first step in bodyweight training, and not the mastery of basic exercises like push ups, pull ups etc. 3. Re-think the basics. What I mean by that really, is to focus on their quality, rather than doing a lot of reps. We live in the ego lifting culture, where you need to do more, bigger, heavier or flashy. But if you take a look at the really successful athletes in training, they do quite the opposite, and focus on the basics with quality. Instead of doing 100 ugly push ups, do 15 reps with the right technique, range of motion and tempo. Instead of doing 20-30 pull-ups with kipping or small range, do 10 chest to bar reps. Which of these do you think will build a better physique and provide the basics for advanced exercises? The answer is obvious. If you want to max out quality in the basics, check out my videos from earlier about the push ups, inverted rows, v-situps, dips, pull-ups, leg raises and leg exercises, or follow along the challenges that surprised many people - you’ll see in the comment section. 4. Sometimes regression is the best for progression. This is a conservative lesson. You can build up bodyweigth exercises with using progressions. Many people rush this process, and they want to skip progressions to get to the desired exercise, but eventually they hit plateau. The best solution in cases like this, is to step back, and do a regression. Doing a regression better will ensure your progress in the long run. This lesson also means “work on the basics” in a sense, but focusing more on the progressions. Sometimes it’s better to step back, give some time to the harder step you were at, and get back to it later. I experienced this many times in static skills like the front lever or planche. It’s never a bad idea to bo back to planche leans or dragon flags, and it’s applicable to any other exercises as well… 5. Active or loaded stretches will make you more flexible. Basic static stretching is useful for beginners, or if you want to just stretch the muscles after a tough workout. But if you want to increase the range of motion specifically, active or loaded stretches will be more effective. You can spend a long time in static stretches, but if you use a muscle and stretch it actively wit load, it will give you faster results. For example, in terms of hip mobility, if you do split squats or cossack squats, you’ll be able to increase mobility while strengthening your legs, so you can hit more at once.

Get the shredded physique of a gymnast: https://gymnasticsmethod.com/start Download the app, become a member and get full access: Google Play Store: https://play.google.com/store/apps/details?id=com.virfortis.gymmethod App Store: https://apps.apple.com/us/app/gymnastics-method/id1661126178 The false grip is a special type of grip that gymnasts use on the rings. It will build you crazy forearms thanks to the wrist flexion and help you to perform a perfect muscle up on the rings and slow motion muscle up on the bar. This special grip is not east at all, but in this video i’m going to show you how to build it up in 5 simple steps! First, let’s see how the proper false grip looks like! The point of this grip is that the rings are not in your palms as in a normal grip but below your wrist line. To understand this, place your hands in front of you with your palms looking up and do wrist flexion, so bend your wrists towards your elbows. Your wrist line is where your wrist is bent - the rings should take place right above that line. 1. After you grab the rings like this fold your fingers around them with your thumbs being separated. 2. The ring should go through diagonally in your palm from between the index finger and thumb to the bottom of the outer side of your palm. Here you can feel a bone which called the pisifiorm bone, you need to hang on that on the ring. 3. While doing this will feel like your hands are hooks. But it’s important to grab the rings with your thumb as well - don’t forget that. If you need it, use chalk because your hands can slip out very easily. In the beginning it will be uncomfortable and the rings will pull your skin, it may be even tear. After time you may experience calluses, if you’ll use it frequently. To make this process as smooth and painless as possible, I’ll show you 5 simple steps how you can reach the perfect false grip. But before that, let’s talk about some preparations because it’s possible that you can’t even get into the false grip because your wrists are not flexible enough. Get the shredded physique of a gymnast: https://gymnasticsmethod.com/start Download the app, become a member and get full access: Google Play Store: https://play.google.com/store/apps/details?id=com.virfortis.gymmethod App Store: https://apps.apple.com/us/app/gymnastics-method/id1661126178

Get the shredded physique of a gymnast: https://gymnasticsmethod.com/start Download the app, become a member and get full access: Google Play Store: https://play.google.com/store/apps/details?id=com.virfortis.gymmethod App Store: https://apps.apple.com/us/app/gymnastics-method/id1661126178 Ring specialist gymnaats have insane biceps, and I’m sure you were wondering wether it’s possible to achieve similar results. In this video, I’m going to summarize what do to if you want to build the biggest possible biceps from the gymnastics perspective. No doubt that olympic level routines put an enormous strain on the body, and it takes many years of work to reach this level. However, I would like to point out that this is due to the special exercises, strength elements, and acrobatic skills. Only building muscle doesn't demand as much time and training. In the case of adult gymnasts, this happens in the same time frame as it does for anyone else, as they are also human, and once they have achieved the muscle mass necessary for their exercises, they basically just maintain it. The development of strength and skill is more emphasized in their case; the given muscle mass is just a tool and a prerequisite. I think this is important to note, since gymnasts could be a lot more musclular if they wanted to, but their goal is just to have enough muscle mass to perform the routines perfectly. They can achieve that with certain exercises and methods. So if you understand what they do, you’ll be able to improve your physique and build a great biceps as well. However it’s important to not get injured during this process, since as you’ll see the secret of the gymnast biceps is more than just doing curls. During certain exercises the biceps is in a stretched position with isometric contraction which puts the tissues under extreme load, so proper warm up and preparation is crucial. You can find videos about the proper gymnastic warm up and joint preparation exercises on the channel, and the full program on the link below! And now, let’s see what do you really need to build big biceps the gymnast way! Get the shredded physique of a gymnast: https://gymnasticsmethod.com/start Download the app, become a member and get full access: Google Play Store: https://play.google.com/store/apps/details?id=com.virfortis.gymmethod App Store: https://apps.apple.com/us/app/gymnastics-method/id1661126178

Get the shredded physique of a gymnast: https://gymnasticsmethod.com/start Download the app, become a member and get full access: Google Play Store: https://play.google.com/store/apps/details?id=com.virfortis.gymmethod App Store: https://apps.apple.com/us/app/gymnastics-method/id1661126178 How to be shredded like a gymnast all year round? In this video, I’ll share with you the 3 pillars that explain why gymnasts are so lean all year round!