Скачать с ютуб DO THIS To Get a Gymnast Body (Exercises 99% of People Don't Do) в хорошем качестве

DO THIS To Get a Gymnast Body (Exercises 99% of People Don't Do)

Apply to Premium 1:1 Online Coaching: https://gymnasticsmethod.com/coaching Download the app, become a member and get full access: Google Play Store: https://play.google.com/store/apps/de... App Store: https://apps.apple.com/us/app/gymnast... Join our community and unlock your fullest potential: https://gymnasticsmethod.com/start There is a unique muscle work in gymnastics that, if you are not doing it, don't expect to build real gymnast strength and physique. The good news is that you can achieve a physique and strength similar to gymnasts, except if you skip this important component, which is doing static exercises. Yes, the unique component in gymnasts' training is the various high-intensity static holds requiring maximal or sub-maximal effort. The muscle work needed to perform these holds is called isometric contraction, which means the muscle or muscles contract but their length doesn't change. Isometric loading is especially important in gymnasts' training because, during various strength skilss, some muscles are subjected to extreme stress in a stretched position. Examples include the planche, iron cross, maltese, and their variations. These exercises are not only impressive but also very effective for strength and muscle building. To make this topic clear, let's look at some basics. In strength training, we distinguish three types of muscle work, and let's use the biceps as an example: The first is concentric contraction when the muscle shortens during effort. For example, during a chin-up, when you pull yourself up, the biceps contract and shorten - this is concentric contraction. The second is eccentric contraction when the muscle lengthens during effort. In the previous example, this happens when you lower yourself from the top position - the biceps is under tension and lengthens. The third is isometric contraction when the muscle contracts but its length doesn't change. Using the previous examples, this could be a static hold at the midpoint of a pull-up or during a planche lean, where the biceps contracts but its length doesn't change during the exercise. To clarify, in terms of efficiency in muscle building, eccentric contraction is the most effective, followed by concentric, and then isometric contraction. So, as you can see, although isometric contraction is not the most effective, it still plays a significant role in gymnasts' training and is indeed important. I emphasize, my goal is not to prove that isometric contraction and static exercises are the most effective and best for building muscle, as studies have long proven this is not true. My goal is to highlight them because, even though they are not the most effective, you shouldn't forget them entirely, as they have an impact and benefits from multiple perspectives, which we'll look at now. Most people who train only use concentric and eccentric muscle work, which is understandable since gym exercises and machines are not designed for isometric exercises. However, if you want strength and physique like gymnasts have, you can't ignore isometric exercises either. Ring specialists are the best examples of how important this muscle work is in their training and physique. Ring exercises are full of static holds where gymnasts have to exert brutal strength to maintain different positions like the planche, maltese, inverted cross, or iron cross. Now, I'm not saying you need to reach that level, and only these exercises can be effective. There are much simpler and easy to learn static skills that also significantly contribute to your physique, are impressive, and very fun to practice. In my experience, one of the main advantages of practicing static skills is that they are exciting, add variety, and give a huge boost to self-confidence. Apply to Premium 1:1 Online Coaching: https://gymnasticsmethod.com/coaching Download the app, become a member and get full access: Google Play Store: https://play.google.com/store/apps/de... App Store: https://apps.apple.com/us/app/gymnast... Join our community and unlock your fullest potential: https://gymnasticsmethod.com/start