How to Perform Strength Training for Gymnastics
Gymnastics is a sport that requires flexibility as well as strength. You can get flexible for gymnastics by stretching and warming up. You'll also need to follow a strength-conditioning program to prepare for participation in gymnastics. Here are some things you can do to build your strength for gymnastics.
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Instructions
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Work on your core. Your core muscles include your abdominals and lower back. Sit-ups, crunches, side bends and leg lifts strengthen your abdominals. Deadlifts and back extensions are great lower-back workouts. Working out on a stability ball is also a surefire way to strengthen your core.
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Perform exercises that build up your legs. Gymnastics requires a lot of jumping and balancing, and strong leg muscles benefit you when it comes to these movements. Run up and down stairs or do squats or use weight equipment like leg presses or leg extensions.
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Include arm-building exercises in your gymnastics strength-training program. Powerful arms are essential when it comes to handstands, cartwheels or working on the parallel bars. You can choose exercises like push-ups or pull-ups, or hit the weights and do arm curls and triceps extensions or pull-downs.
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Build strength by doing an adequate number of repetitions with enough weight to make the exercise challenging. Do no less than three sets of eight repetitions each. When you can do eight repetitions without much exertion, increase the weight.
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Spend some time with tension exercises. Gymnasts need to be able to hold their bodies in certain positions by tightening their muscles. Lie on the floor on your back and raise your legs and shoulders a few inches off the floor and hold. Repeat while lying on your stomach.
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Tips & Warnings
Add protein supplements to assist with muscle building. An extra 40 grams of protein before a workout increases energy and helps repair torn muscle fibers that result from strength training.
Yoga or Pilates are also great ways to build strength without the use of weights.
Stretch and warm up before doing any strength-building exercises.
Try another tension exercise by supporting yourself between two high-backed chairs, with hands on the chair backs and arms locked straight. Lift feet off the floor. Move the chairs farther away from each other to increase the exercise's difficulty level.
Do not start any strength-training program without knowing proper form and technique for the exercises you will be performing. Improper lifting techniques can cause injury.
