E-Book Overview
Building the Gymnastic Body. The Science of Gymnastics Strength Training КНИГИ ;ЗДОРОВЬЕ Автор:Christopher Sommer Название: Building the Gymnastic Body. The Science of Gymnastics Strength Training Издательство: Olympic Bodies Год: 2008 Формат: PDF Размер: 11,5 мб Для сайта: www.mirknig.comThe world has always marveled at their amazing physiques whenever the gymnasts take center stage at the world’s premier athletic competitions. Awe-inspiring feats of strength, skill and agility are performed with what appears to be effortless ease. The gymnasts seem a breed apart and their physical accomplishments appear to be beyond the reach of the average man; that is until now. For the first time, Building the Gymnastic Body allows you to go deep within the world of gymnastics strength training. Extremely comprehensive and detailed, with nearly 200 exercises (many of which have never been seen before by the general public) and well over 500 photographs, it is a complete developmental template for building the essential foundation of strength required for all gymnastics success. Whether you are a competitive athlete looking for an edge, a fitness enthusiast or just beginning a healthier lifestyle, Building the Gymnastic Body is the answer you have been searching for. скачать с 0
E-Book Content
Other products by Gymnastic Bodies: B U I L D I N G THE G Y M N A S T I C B O D Y D V D S The Companion DVDs to Building the Gymnastic Body The Single Greatest Tool Ever Made for Building Upper Body Strength Building the Gymnastic Body THE SCIENCE OF GYMNASTICS STRENGTH TRAINING Cover photo: Yang Wei at 2003 World Championships, ©Steve Lange Building the Gymnastic Body T H E S C I E N C E O F GYMNASTICS STRENGTH TRAINING Christopher Sommer Olympic Bodies, LLC Published by Olympic Bodies, LLC 42140 N Mantle Way Anthem, Arizona 85206 Library of Congress Control Number: ISBN - 978-0-9821253-0-4 First Edition - September 2008 Printed and bound in Canada by Art Bookbindery DISCLAIMER The author and publisher of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions contained in this material. The activities, physical and otherwise, described herein for informational purposes only, may be too strenuous or dangerous for some people and the reader(s) should consult a physician before engaging in them. First a n d foremost to my family, w i t h o u t w h o m n o t h i n g else matters, a n d to all of my students - past, present a n d future, from w h o m I always learn so m u c h m o r e t h a n I m a n a g e to teach Table of Contents INTRODUCTION CHAPTER ONE Gymnastics as Conditioning CHAPTER TWO General Information Tools of the Trade Basic Gymnastics Terminology The Selection of These Exercises H a n d s t a n d s & Press H a n d s t a n d s CHAPTER THREE Basic Strength CHAPTER FOUR Fundamental Static Positions L-sit Straddle L Manna Back Lever Front Lever Planche CHAPTER FIVE Upper Body Pressing F u n d a m e n t a l Bodyweight Exercises P u s h - u p Variations Dip Variations HSPU Variations Multi-plane Pressing Variations CHAPTER SIX Upper Body Pulling R o w Variations Pull-up Variations Curl Variations Multi-plane Pulling Variations CHAPTER SEVEN Combined Pull/Press Muscle-up Variations Other CPP Variations CHAPTER EIGHT Core V-up Variations HLL Variations Lower Back Variations Oblique Variations Straight Body Variations 132 138 144 CHAPTER NINE Legs Deck Squat Variations Single Leg Squat Variations H a m s t r i n g Variations 155 156 159 165 CHAPTER TEN Program Design Options Static Strength Training Basic Strength Training Integrated Training M a n a g i n g Intensity G r o u p Training 171 175 178 179 182 A