Gymnastics conditioning?

Question

Hi i am a gymnast.I need to get really strong especially on leglifts i have a chin up bar so do you know any exercices i can do at home? also do you have any tips on getting level 4 skills?i need tons of help!!!!!!!!!!

Answer 1

I used to be a gymnast. I will give you some conditioning and my flexibility routine. this might get long...

conditioning-

abs-

50 tuck and hollows

40 side crunches (get in a sit up position and let knees fall to one side)

50 v-ups

legs-

50 frog jups

25 switch lunges(lung jump up and switch legs)

do 2 min. romain chairs( sit up agansit a wall without a chair)

arms-

50 wide arm push ups

50 close hand push ups

25 clap push ups( push down and pop up and clap)

*on all these make sure you are in a hollow position and your nose touches the floor

back-

25 arch rocks and arch ups

FLEXABILITY-

standing pike for a 2 min.

sitting pike for 2 min.

straddle (lean to both sides holding both for a min. then go down in the middle for a min.)

Right leg split for 2 min( if your not all the way down hold you arms straight up or in a leap position( oppisite arm oppisite leg)

left leg split( diddo to right leg)

middle split 2 min. ( make sure your legs are in a staright line. if your not all the way down put your hands on your back for 20 sec.)

pinki strech(put arm behind you and touch your pinkis together and make sure your lying flat on your back) 2 min.

Bridge for 2 min( try and get your feet and hands as close as YOU are able to go and then put your legs toghether and keep them straight. the better you become at this the better your backhandsprings and valut will improve.

always make sure to strech your wrist and ankles.as for the skills all i can say is practice and perservirence(that means don't give up).

good luck! email me if you need help or have additional questions at [e-mail]

Answer 2

you might want to check out wikihow.com this is an awesome website that tells you step by step how to do a trick like a front or back handspring plus it has pics. Practice handstands and walking around in your bridge. This will help tighten your arm and core muscles. Also push ups and crunches will help out with those. doing the plank lift (putting your arms flat on the ground and your feet out behind you push up on your toes and with your elbows) helps strengthen many arm muscles and few leg muscles. watching tv in a straddles or splits postition works great and sitting on your knees then laying back is an awesome way to stretch your legs. i hope i could help = ]

Answer 3

try doing some stuff ona trampilone if you have one

Or do a bridge fir a few minutes

Sorry i dont really now