This is a look at how to use a simple resistance band to provide enough support for most people to have fun with gymnastics holds like the front and back lever.
Both levers are excellent for developing core, scapular, and grip strength.
When doing the back lever, the goal is to keep your abs and glutes engaged while your scapulae are protracted and depressed. Read more
If doing full body weight dips or push-ups close to the ground aren't possible for your current circumstances but you are still curious about using gym rings to improve your upper body and core strength, you can do modified push-ups on your rings as you are leaning slightly forward. Read more
Doing push-ups with gymnastics rings is a challenging way to improve upper body strength while simultaneously improve core strength and balance.
Begin in a modified push-up position with your knees on the ground and your hands on gym rings.
At the top of the push-up position, with your arms straight, elbows locked, supinate your forearms, then allow your forearms to return to a natural position and lower yourself down to do a push-up. Read more
You'll need a comfortable surface to lie back on - a yoga mat or gym mats work well - as well as a strong anchor point that you can secure your hands on behind your head. Read more
If you take your body through specific movement patterns on a regular basis and can benefit from improving strength and technique of said patterns, you might consider doing some training while partially submerged in water.
The resistance that water provides allows for functional strength-building, and also encourages focus on quality of movement that invariably requires involvement of your core. Read more
Excellent for developing hip flexor strength, seated pike pulses are done while seated, legs together and straight out in front on the ground, toes pointed, hands on either side of of the ground beside your legs for support, and then lifting your feet off the ground and pulsing up and down to whatever degree you can. Read more
Arch and Hollow holds are stapes in the gymnastics world, both highly effective for improving functional core strength and spinal mobility.
For Arch, start prone and lift your legs and arms off the ground at the same time. Squeeze your buttocks and try to keep the front of your thighs off the ground. Strive to keep your scapulae contracted toward one another as you keep your arms and head off the ground. Read more
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