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 You can replace your abwheel to gymnastics rings and sixpack more safely and efficiently. If you invest in equipment anyway, gymnastics rings worth a lot more! With the abwheel you can only do that single move focusing mostly on the core and abs, but with the rings you can train all muscles on your body so effectively than with no other equipment. But let’s stay with this move only and take a look why using gymnastics rings will be so much better for you! First of all, you can build up the exercise much more gradually. With the abwheel you need to start in the kneeling position immediately, but you can set the rings to different heights and do the exercise in a higher body angle which is way less intensity, more beginner friendly, so you learn the exercise more safely. Another important benefit is stability. The stability of the ab wheel depends on several factors, including the condition of the equipment, the surface on which you are performing the exercise, and your coordination, specifically whether you can steer the wheel straight. Since the rings are suspended, as soon as you put load on them, the straps will be tight and you can move on a stable path, it’s easier to do the exercise right and focus on what matters. You can also set the distance of the rings for better stability, however the ab wheel has predefined parameters that you cannot change. Friction is also a significant factor, which, in the case of the ab wheel, depends on the movement of the wheel itself, as well as the surface on which you are performing the exercise. These factors determine how smoothly you can execute the exercise. In the case of the gymnastic rings, this only depends on the suspension, which is usually on a bar, and this allows for smoother execution due to the lower friction. With that being said, let’s see how to build up the ring rollout so you can work out safely and build a shredded sixpack! 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 In this video, I’m going to show you more than 20 back exercise, that you can do at home without any special training equipment. So no pull-up bar or rings are required. Doing pulling exercises at home without equipment can be difficult, but I collected more than 20 different variations that you can easily do using basic household items, like chairs, doors, broomsticks or towels. Some of these exercises might look ridiculous, but if you do then right, you can really engage your back muscles and have a good workout. Sometimes it’s better do some weird variations then do nothing at all. Most people when they don’t have access to bars or ring just perform pushing exercises that can result imbalances in the body, that’s why some pulling variations are really important. The two best exercises to train your back muscles are the rows and pull ups in different variations. Normally, we use pull up bars, gymnastic rings, but if you don’t have access to these, you can still do the exercises with some creativity. Let’s see how to do the rows and pull-ups right, then I’ll show you different ideas, how can you demonstrate them at home. 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 want to build big and defined chest without going to the gym and use weights, then gymnastics rings is your best choice! In this video I’m going to show you the best exercises for a great chest workout using gymnastics rings! The biggest benefit of gymnastics rings training is that you need to stabilize all the time, and thanks to this, more muscle fibers get involved in the work. If you train with your bodyweight only, you can’t get better results than using rings. Of course that doesn’t mean that you can’t build muscle without using rings, in fact, you must learn the basics without the rings first, since these exercises are considered pretty advanced. So before you get into these exercises, it’s highly recommended to do a complete joint preparation and basic strength program, so you can prepare your body for this load. You can find many videos about joint preparation and basic strength on the channel, or the complete programs in the app, on the link below. And now, net’s see the most effective exercises for chest gains with gymnastics rings! 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 You can build muscle a really simple way! The solution just might be so obvious and simple, that you never try it because you don’t believe it works. But if you like being small, don’t do these exercises! It’s really important to only watch this video if you can listen for a few minutes and are open to understand this perspective. You can build muscle with several disciplines, I just want to highlight one that is really simple and anyone can do it with minimal equipment. 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 In this video, you can learn about the perfect bar Muscle up technique, probably one of the most thorough breakdown on the internet. You can learn every small detail that make you succeed and do the Muscle up as smooth as possible!

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 When should you start practicing advanced gymnastics / calisthenics skills such as the Muscle up, handstand push up or one arm chin up? In this video, I’m going to show you how to learn the most popular advanced gymnastics / calisthenics skills. The top 6 on the list is the Muscle up, the Pistol squat, the HSPU, the press to handstand variations, the 90 degree push ups, the and the one arm chinup or pull-up. In one of my earlier videos I talked about the static skills from the L-sit to the planche, in which order should you learn them and where you should practice them in your workout. There is definitely a recommended order with those skills and you should have a dedicated block in your workouts to practice them, or you could just simply do dedicated sessions. With the dynamic skills it’s a bit different, that’s why I wanted to make a separated video about them. Since most of these skills are isotonic exercises, so the have a concentic and eccentric phase, we also call them bent-arm or dynamic exercises, I recommend to practice them as part of your strength block or dedicated strength training session. Most of the skills in the previous video I mentioned are also referred as straight arm exercises, this is why I recommend to practice them at least in separated blocks to not mix exercises straight arm and bend arm, otherwise called static and dynamic exercises, because it’s a totally different stimulus to your nervous system and especially the tissues. You can have a bent-arm skill part in your strength block, when you practice the desired skill and then you can do additional strength sets and reps of basics then supplementary exercises if you want before you stretch. I hope that makes sense, and I’ll tell you specific examples for each exercises. 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 The L-sit is a basic static gymnastics skill that places a complex load on the entire body. It helps to train your nervous system for the more advanced moves and can be learned relatively quickly. You can experience its useful transfer effects later, so it's recommended to learn it before any celebrity exercise. It develops scapula stability, shoulder and core strength, which are the most important areas not only in gymnastics in general but specifically in static skills as well. You can perform this exercise on parallettes, parallel bars, or even on two chairs, on the floor or rings. Performing on parallettes or chairs is generally more beginner-friendly, as it allows more space for the legs. With this exercise, you will first experience what it's like to hold your entire body with straight arms and contract several muscle groups at once. You have to contract your muscles in a certain position, there is no change in muscle length during the exercise, you just need to maintain the tension at a certain point continuously. This will be a significant strain on your nervous system at first, that’s why I mentioned that it’s worth following a reasonable order with the static exercises and work with progressions which I will show you the best techniques for just in a bit. However, before you dive into the L-sit, as with every exercise in support, it's important to prepare your wrists, elbows, scauplas, and shoulders. I've made separate videos about these, and you can also find content about many other important joint preparations on the channel. Basic posterior chain mobility is also necessary for the L-sit. Most people struggle with stiffness in the calves or hamstrings. You can use several exercises and methods to develop posterior chain mobility, I’ve already made videos about this before, you can find the links in the description. So, if you have basic mobility, your joints are prepared, especially your scapulas with depressions in support, and your core, hip flexors, and quads with seated leg raises, then you basically have everything for a perfect L-sit. The challenge is to connect and activate areas I mentioned at the same time. Let's see how to build it up! 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

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 What’s the best order to learn static gymnastic skills? In this video, I'll explain the order I recommend, which we've successfully used over many years with more than a thousand students. This subject is rather complex, and multiple paths exist, but this video aims to draw attention to consistency and fundamentals, because there is indeed a sequence that will allow you to progress more easily, quickly, and safely. In this video, you can learn about a unique approach as well as skills that you may not see mentioned elsewhere, and I'll explain their importance. As you may know, every static skill has its progressions, providing excellent opportunities for gradual mastery. However, there are elements that are prerequisites for others, so by learning them in advance, you'll be able to master your desired exercise with much more confidence, experience, and transfer effects. That's why I'd like to make the following recommendations. Before we start, it's important to provide context: this video is only about static skills. Dynamic advanced exercises, like the muscle-up, handstand push-up, or one-handed pull-up, etc., will be the subject of another video. If you regularly watch my videos, you probably know why. Static elements stress your body and nervous system differently than the dynamic skills I just mentioned, each group has its own place in training, that's why I discuss them in separate videos. I've talked about how to structure your training and the placement of skills belonging to the two separate groups within this structure in a previous video. If you haven't seen it yet, check it out, or download the app where you can progress according to these principles. One more important disclaimer: these exercises require joint preparation, similar to basic exercises from my previous videos. Only with joint preparation should you start even the very first exercise, just like the general push-up, which you've likely heard about in my previous videos. You can find joint preparation exercises for every joint on the channel. Now, let's look at the recommended order for the most popular static gymnastics exercises, where I'll briefly summarize what they're good for and why they're recommended in this order. 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