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 Let’s see the keypoints, the right implementation: * Grab the bar with shoudler width or slightly wider, overhand grip. Grab the bar with our thumbs as well. * Do passive hang, relax your shoulders, simply just hang. * If you are using a lower bar, bend you legs. This is the starting position. A simple passive hang. * From here, essentially, with the right scapula activation which is pre- or continuous depression and adduction on the top, you need to pull up yourself in full range of motion until your chest touches the bar. * You can imagine that there is a connection between your chest and the bar, like a rope and someone is pulling you up or you are pulling the rop down to you chest, or there is a magnet on your chest that the bar attracts. With these in mind, you have a better chance to the right implementation. * Your elbows need to move next to your body, don’t turn them out! Your upper arm should be in about 45 degrees to your trunk during the movement, this is how you can reach the optimal implementation and balance between the muscles working. * As I mentioned, depress your scapulas, but as your chest is getting closer to the bar you need to adduct them as well to be able to touch the bar. * You can imagine that you crash an orange or walnuts between you scapulas and with your arms or you can also focus on the elbow movement that you need to drive down then behind your body. * Keep your head naturally in line with your body. * Keep your body straight, tight, don’t bend forward or backward. * Keep you legs closed, extended or bent with pointed toes. * After you touch the bar with your chest, do the eccentric part controlled, and descend to the starting position to passive hang. The tempo should be minimum 1 seconds concentric phase and 1 seconds eccentric phase with a moment pause in the upper and lower end-point. In the beginning it’s okay if you pull strongly and touch the bar only for a nanosecond. The point is that you have the full range of motion. In terms of breathing, we usually exhale in the concentric phase and inhale in the eccentric phase, but while doing the pullups due to the nature of the movement, you can reverse this, or you can do delayed breathing, and by holding breath, you can do the repetition while maintaining the abdominal pressure. You can build up the strength for the pull-up with using different elastic bands, holding the upper end-point and doing negatives, with leg assistance or jumps. But before don’t forget to do the inverted rows with the proper implementation. 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 Let’s see the keypoints of the perfect inverted rows * To get the most out of this exercise, use rings, so you can get the best range of motion and optimal load of your joints. * Set the rings shoulder width apart. You can do this simply by adjusting the two straps to the length of your forearm, positioning them at a distance between your fingertips and elbows. * Get in the starting position, grab the rings with a normal grip, including your thumbs and place your legs to an elevated surface. * Extend your elbows completely, don’t worry, it’s not harmful for the joint. The passive hang is actually decompressing the joint and makes the full range of motion possible, your muscles can contract from the stretched position. * In the starting position you need to keep your shoulders and scapulas relaxed in passive hang. * Keep your body straight and tight, squeeze your glutes. * Keep your head in line with your body, naturally. * Keep your legs straight, tight and closed or in a slight straddle depending on where you do the exercise. * From here, first depress, then adduct your scapulas, and pull up yourself in full range of motion with bending your arms right next to your body. * You don’t have to do the scapula movements separately, you can do them with a continuous motion with the pulling. The point is to depress and adduct them. * This is how you involve the most muscles in the motion and reach the full range of motion. * The full range of motion is when you touch the bar, your hands or rings if you do it with rings. To be able to do this, your elbows need to move behind your body. * In the eccentric, descend with control. You don’t have to do it slowly, but you shouldn’t fall either. * In terms of the tempo, the goal of the concentric phase is the full range of motion. * If you are tough, you can hold the upper endpoint for a moment, but don’t let this to compromise the number of your reps. * Same applies to the eccentric phase as I already mentioned. These are the key points and the right technique of the inverted rows, which I recommend to do with elevated legs. You can think about this as the mirror of the push ups. In the lower end-point of the push ups your body is parallel to the ground, and in the upper end-point of the inverted rows, your body is parallel to the ground as well. If you don’t have the opportunity to do it on an elevated surface, but you have rings for example, do it as close to the ground as possible with straight body. If doing inverted rows on an elevated surface is too challenging, you can build up the strength by changing the body position in different angles, starting in standing, then in 45 degrees, with bent legs then straight legs, paying attention to the same key points. In terms of breathing, we usually exhale in the concentric phase and inhale in the eccentric phase, but while doing the inverted rows due to the nature of the movement, you can reverse this, or you can do delayed breathing, and by holding breath, you can do the repetition while maintaining the abdominal pressure. 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 Do you want to do perfect push-ups? Then this is the right video for you! In this short video, we'll go through all the key points of the perfect push-up as gymnasts, calisthenics and street workout athletes do it and will benefit you the most in bodyweight training. It's a real cheat sheet you can use anytime you're working out with push ups. 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

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 ankles get an extreme load in gymnastics, not only on the floor or vault, but when they stick to dismounts. The flexible floor and big mattresses are beneficial for the acrobatic skills and preventing injuries, but they require more stability when gymnasts have to stick to their landings. This is why they prepare their ankles thoroughly, regardless it’s still a sensitive area. With the following unique exercises you’ll be able to improve your ankle mobility and stability a lot, so stay with me and 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 Gymnastics is a demanding sport on the knees, since gymnasts need to stick to dismounts, sometimes from an extreme height, not to mention their acrobatic skills on the floor, vault or balance beam. In this video, I’m gonna show you some special knee preparation exercises that gymnasts use to avoid injuries and maintain knee health. 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 gymnasts have such flexible hips? Gymnasts can do the splits because they start training with coaches from a young age, using methods that might not be very comfortable but are effective for their age group. The coaches help them stretch their muscles, including their hips, so they can gradually build up strength and flexibility over time through their training. It's important to clarify this because there are more complex methods that require more discipline, body awareness, and attention, which you, as someone watching this video, may already be able to do, but a 4-5 year old child may not. Another huge difference is that the muscle and tissue flexibility of a 4-5 year old, a teenager, and an adult are completely different. It's perhaps needless to say that it's much easier to increase flexibility at a young age than it is in older age. The process is essentially the same, gaining new range of motion is an uncomfortable and sometimes painful process for both young and old, but it is possible in every healthy case. As people get older, they have more discipline and willpower, which allows them to choose from even more methods - that's at least one advantage of getting older. In this video, I'll show you the most effective methods, based on my experience, to achieve a more flexible hip. 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 What’s the secret of the strong, stabile gymnast core? If you want to do your exercises flawlessly, in this video, I’m gonna explain a well built and proven method with exercise examples, how can you build a decent core strength that will help you in any sport you do! Let’s start with a simple question: How is a strong core? The strong core is stable. Your core will be strong thanks to its stability, so you can do different exercises without your posture falling apart. If I had to define it, I would say: core stability is when you can move your limbs without compensating with the spine and/or the pelvis. It's worth building this up first at a basic level, with a specific focus - same as with other body parts mentioned in my previous videos, and if you got the basic level, you’ll be able to use your strength in exercises where the core is only a link in the chain along with other body parts. Like this, all the links together will create a strong chain, so you can execute the exercise properly. 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! 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 bigger delts or just want to avoid shoulder injuries, the exercises shown in this video will help you with both! You will not only have a wider look, but will be able to maintain healthy shoulders and avoid injuries. The deltoid muscle is the most superficial shoulder muscle that consists of 3 parts: - the anterior part, which also known as the clavicular part since it origins on the claivcle bone - the lateral part, which also known as the acromial part, since it origins on the acromion - and the posterior part, or spinal part which origins on the spine of the scapula. All three parts insert on the humerus and move it the following ways: - the anterior part performs flexion and internal rotation in the shoulder joint, - the lateral part is responsible of the abduction of the arm at the shoulder joint, - and the posterior part assists in the extension and external rotation of the arm at the shoulder join. In the internal and external rotation the rotator cuff also has a key role, strengthening those muscles is crucial to have healthy shoulders and to be able to perform several exercises. I’ve already talked the strengthening of the rotator cuff in my pervious videos, but due to the overlap resulting from the muscle functions, it will also be involved in some of these exercises. Since the deltoid is a superficial muscle by strengthening it, you can really add to your physique, just take a look at a ring specialist gymnast. Besides the brutal biceps, the delts will be the other really spectacular muscles. You can improve your delts with numeous pushing and pulling exercises. You can work on the anterior part with a simple push up, throught the dips to the iconic handstand push ups. The posterior part will be under load in several pulling exercises if you do them right, this is why I’m emphasizing the importance of full range of motion. If you can do decent inverted rows and chest to bar pullups, your rear delts will get a good stimulus, as your elbows move behind your body. In certain exercises such as the ring face pull or scapula swing, the lateral part also takes its part, but specific targeting of the side delts is pretty difficult with compound exercises, so the best if you do some isolations, which I’ll show you in this routine. You should do this routine with a low intensity elastic band, which will provide the opportunity to do it as part of your prehab routine, but will also be intensive enough to do it as a shoulder workout. Like I said, you can load your delts really well with the compound exercises I’ve mentioned, then you can give an extra push. And now, let’s see the routine in order of the different parts and actions of the muscle!

Get the shredded physique of a gymnast! 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 Gymnasts bulletproof their elbows that they don't get injured despite various extreme loads? Similar to the wrist and shoulder, the elbow joint is a sensitive area. This is because of the nervs and tissues surrounding the joint, but more about this later. Most people feel the tension or pain in the straight arm exercises. Because of this there is a myth stating that the locked elbow position is harmful. But if we look at gymnasts or street workout athletes, we see then to lock their elbows even in basic exercises such as push ups or dips and they let the elbows to extend in hanging during pullups as well. Not to mention the more advanced moves like the planche, iron cross, inverted cross or maltese where the elbows are under extreeme load, however many gymnasts can do them with no issues. In this video, I’m gonna show you how gymnasts prepare their elbows to the extreme load that will help you as well to reach your goals faster while you prevent injuries. Get the shredded physique of a gymnast! 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! 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 Gymnasts have such strong wrists that they can do so many supported position in a routine, doing handstand, press to handstand and flairs on the flor without getting injured? In the average pommel horse routine, gymnasts make contact about X times on their hands. These can’t be done with stiff and weak wrists, that’s for sure. Gymnasts prepare their joints with special preparation exercises, including the wrists since this joint gets an extreme load in gymnastics. But let’s not talk about the high level skills, for the everyday person a simple push up position or handstand progression can cause wrist pain that you might experienced as well. But that’s the end of it now, since in the previous video i showed you how to mobilize your wrists, and in this video I’m gonna show you the top 4 most effective exercises that gymnasts use to strengthen their hands, wrists and forearms. With these exercises you’ll be able to make your wrists extremely strong from a complete beginner level, so if you’re planning to do handstand, press to handstands or planche, it won’t depend on your wrist strength for sure. Get the shredded physique of a gymnast! 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