Strength gymnastics in recent years has becomeis popular all over the world, including in the Russian Federation. Basically, it consists of strength exercises with external weights. For this, the rod is often used. Also, while exercising, simulators are often used. They are useful not only for professional athletes, but also for beginners.
The main stages of training in power gymnastics
Training in power gymnastics is divided into three main stages:
- warm-up;
- power section;
- final part.
Stage warm-up in any case can not be missed.It warms up all the muscles and prepares a person for difficult physical exertion. Those athletes who do not perform warm-ups are more prone to injury. The warm-up can also be divided into two stages: light and special. Easy warm-up includes a small jog or exercise on the stationary bike. A special warm-up is aimed at the increased stretching of the muscles.
The power part of the training should be competentlyis picked up by the personal trainer of the sportsman. If the power part of the training was not chosen correctly, then the person will not be able to achieve the assigned tasks.
The final part is no less important.She should be given no more than 10 minutes of time. For 10 minutes the athlete must perform light, calming movements, for example, slow jogging, walking. Swimming is ideal.
Strength exercises in gymnastics and their list
Similar exercises in gymnastics are aimed at the development of muscles in virtually the entire body.
| Strength Exercises | The group of muscles to which they are directed |
| Raising the barbell or dumbbell in a prone position or squeezing | Thoracic muscles, including upper, middle and lower |
| Draft of cargo to the chin | Trapezius muscles |
| Pulling on the crossbar, pulling the load in a bent position (to the stomach) | The widest back muscles |
| Straightening of the trunk in a lying down face and deadlift | The trunk straightening group |
| Raising the trunk lying, lifting the legs on an incline bench | Abdominal muscles |
| Raising the bar or other weight to the chin or lifting above the head | Deltoid muscles |
| Bending of hands with any load with or without emphasis | Shoulder biceps |
| Pressing on uneven bars, French press | Shoulder three-headed muscles |
| Bending of hands in the wrists with a load from top to bottom. The fingerboard is usually used | Forearm |
| Squats with a load with a straight back | Quadriceps femoris muscles |
| Deadlift. Legs are straight | Two-headed hamstrings |
| Rise to socks with a load in hands | Three-headed thigh muscles |
Force loading in gymnastics must be distributed correctly, so that the athlete is not injured.
Rules that must be considered in training
It is worth noting that during training it is important to follow certain rules that will help keep the athlete's strength and be hardy.
So, there are only three rules. They are simple, but they just need to perform.
- The first rule concerns breathing. When lifting a load (barbell or neck), it is necessary to exhale, and when lowering it, inhale. It is forbidden for an athlete to hold his breath when muscles are tense.
- The second rule concerns the movement of cargo. The athlete is recommended to move, lift the load very smoothly. The range of motion should always be the same. This method is less traumatic.
- All exercises must be performed cleanly. To achieve results, you can not help yourself with your feet and hands. You should try to work during the repetition of the exercise, only one group of muscles.
Individual features of the body
Силовая гимнастика - очень полезный вид спорта.It does not harm any person, however, not everyone can achieve success in it. It is believed that it will not suit people with a slim physique, but professionals will be able to become normostenikam and hypersthenic.
It is also worth noting that not all exercisesmay have the same effect. For example, one person, while exercising, will quickly gain muscle mass, while another will not achieve the desired results. Therefore, it is necessary to individually select the power gymnastics complex. It is likely that a beginner will have to spend more time to achieve the first results.
The power of gymnastics
This sport has undeniable benefits.for human health. He is able to save a person from external defects, for example, from slouching, twisted posture, hollow chest, etc. Power gymnastics will help train the cardiovascular system.
A person who regularly attends workouts,becomes stronger and more durable. It is noted that the gymnasts-athletes in a good condition is the nervous system. For women, this sport will help to achieve an almost perfect figure, as well as return the ability to quickly restore the body.
Recently, athletic gymnastics is allmore often practiced in young people. The fact is that active sports will help to distract the younger generation from bad habits. Frequent workouts make a healthy lifestyle a habit, and a person disciplined.
The main thing is not to overtrain!
A measure is needed in everything, and power gymnastics is not an exception. The main symptoms of overtraining include:
- lack of strength;
- constant muscle pain;
- tachycardia;
- high blood pressure;
- irritability;
- sleep disturbance;
- lack of appetite;
- diseases.
Если спортсмен обнаружил у себя хотя бы несколько symptoms, he should quickly see a doctor. If overtraining has occurred, it is also necessary to correct the mode of classes, and it is not necessary to reduce their duration. Will help walk in the fresh air or adherence to the day.
If, against the background of overtraining, somedisease or injury, it is recommended to consult a doctor for a prescription for medication. Usually, they are reducing complexes or multivitamins. Such drugs and supplements are able to return strength and performance to a person, raise mood and normalize sleep and appetite. After therapy, the practitioner will have no desire to abandon the sport.
