What is the gymnastics strength training method?

In order to increase physical strength, you need to do a good job of exercise. So for the method of strength training, you must choose the right one to have a good effect. So what are the gymnastics strength training methods? The editor has collected some methods of gymnastics strength training. Those who need it can follow the editor to learn more.

Waist and abdomen strength training

The waist and abdominal muscles are part of the body's core muscles. The core muscles are the core and most important part that provide the body with the necessary support for different activities. This means that if a person's core muscles are strong and functional, it will maintain the body's balance and stabilize the body's systems during every movement and motion.

1. Use upper limb support to train waist and abdominal muscles

(i) Hanging leg raise or weighted hanging leg raise Target muscle groups: rectus abdominis, oblique abdominal muscles and iliopsoas muscles.

Exercise method: Hang your hands on the horizontal bar, about shoulder width apart, with your knees straight and your insteps tight. Take a deep breath while practicing, raise and lower your legs rhythmically, and stop at the highest or lowest point of each movement. To increase the difficulty and improve the quality of the exercise, you can tie sandbags or other objects to your calves.

Practice Tips: Don't rock your legs backwards to gain momentum; lift your legs up slowly and in a controlled manner.

(ii) Raise your legs in front of you with your hands supported (static support)

Targeted muscles: Rectus abdominis, iliopsoas and rectus femoris. Exercise method: Stretch your arms out and support yourself on parallel bars or other objects. Raise your legs forward parallel and together, with your upper body and legs at a 90° angle for static support.

Practice tips: Use deep breathing to adjust your state during practice. Try to hold each set for 30 to 60 seconds, and rest for 1 to 2 minutes between sets.

Now that you have seen the gymnastics strength training methods introduced by the editor above, you need to persist in the gymnastics strength training methods for a long time to have a good effect. Physical exercise is also essential in daily life. Also, you should pay more attention to the diet and don't eat too greasy food.