Artistic gymnastics is not only an Olympic sport. It is also a set of excellent basic exercises to improve coordination of movement, tone the body, develop muscles and maintain youth. Anton Golotsutskov, a Russian gymnast, two-time bronze medalist of the Summer Olympic Games in Beijing, two-time vice-champion of the World, five-time European champion, multiple champion of Russia, told Eve about which exercises are the most effective, how to perform them so as not to harm yourself. multiple winner of the Russian Cup in floor exercise and vault.
How to prepare for your workout. A few simple warm-up tips Any workout should start with a warm-up. Whether it's jogging in the park or working with heavy weights in the gym. I would recommend starting with breathing exercises: just put your feet shoulder-width apart and take several deep breaths and exhales, slowly raising your arms up (listen to your body). Further, small bends and stretching without jerking and sudden movements: the muscles should flare up a little. And, of course, the invariable favorite of any workout is the "plank". This exercise perfectly tunes the body for further work and helps to get it together.
If we talk about pull-ups or push-ups from the uneven bars, then how many sets are best to start with? It all depends on the level of physical fitness. For some, even one pull-up on the horizontal bar or push-ups from the uneven bars will be a victory, while someone can easily do several sets of 10-20 repetitions. If the level of fitness is zero, then I would recommend gradually accustoming the body to doing the exercises, starting with one set and one rep. For more trained people, you can choose an option from three sets of 5-10 repetitions. Everything is individual. Pull-ups on the horizontal bar, push-ups from the uneven bars are available to almost everyone. Nowadays there are a lot of workout sites that are equipped with everything you need. It's worth using it.
What to do if pull-ups and push-ups do not work out at all, how to come to this? The main thing is to make systematic attempts, not to give up. The body must be tuned in to win. You can't do push-ups or pull-ups - try to do it, no matter what. Of course, the nature of such a phenomenon plays an important role. Why doesn't it work? Excess weight or muscle congestion, weakness. It is wise to rethink your diet and sleep patterns. Perhaps a person allocates only evening hours for training, but he simply does not have the strength to practice.
What should you avoid while exercising, for example, should you drink water or not? During training, I would recommend drinking water in moderation. And after training, fluid intake is necessary to restore strength. You need to avoid sharp, jerky movements during training - this can harm the body. It is important not to overestimate your strength and increase the number of approaches and reps gradually. Give some tips / advice to those who seriously intend to introduce outdoor training into their lives? Don't back down. If something does not work out, then you do not need to zealously criticize yourself. Focus on results and enjoy your workout. The main thing is not to be afraid to look ridiculous or strange. Only those who lie on the couch and miss the opportunity to play sports look ridiculous and strange.