How to Become a better stronger Gymnast?

Question

Im 15 and am a gymnast i just want o be the best i can be

i want to place at my next meet

what are things i can do at home to build my muscles and flexibilty and practice things?

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.

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

Answer 2

I have no experience in gymnastics, but I am a break dancer; a lot of my team members often take me to practice with them at a place called Gymnastique in Riverside, CA, and I really noticed that a lot of our exercises and even techniques are pretty similar.

In my experience, your biceps are actually a lot less important than a lot of other muscles in breaking/gymnastics.  You should work on muscles such as your triceps, quads, etc.  A few good exercises would include, firstly, plaunches.  A full plaunch is when you're on your knees, leaning forward, and supporting your body weight on your hands.  Remember to allow a SLIGHT bend in your elbows and keep your weight on the palms of your hands.  Then, LEAN FORWARD, and try to lift your lower body up; at first, straighten your legs as your knees come up off the ground, so eventually your toes are all that remain touching the ground with your legs extended fully.  Then, if you're strong enough, lift up higher until your toes leave the ground.  Your goal for this exercise is to eventually be able to lift your legs all the way up into a handstand.

Another important exercise that focuses on the front rather than the back requires a pull-up bar, preferably one mounted against a wall.  Using the bar like you would pull-ups, instead try to bring your legs forward straight out in front of you.  Then, if you find you're strong enough, try to bring your legs all the way up above your head and touch your toes to the wall behind and above your head.

There are many other exercises, all of them are calisthenics; never lift weights, you'll decrease your flexibility, or if you do, go for very low weights but high repetition.  And stretch often!  At least 15 minutes of hard stretching before and after your daily work-outs or practices, that's the best way to become more flexible.  Another way to gain flexibility?  Just do it!  Some of the exercises require flexibility that you may not have, and you may not be able to do them at first, but try repeatedly and your body will adjust (my experience in leaning flares and body threads taught me that).

If you need more help, email me at harrisonchu88(at)yahoo(dot)com.  Give me some details on what you're specifically targeting and what you want to build, I'll be glad to provide as much help as I can!

Good luck~