Health and
performance are interrelated to each other. We should be in a good physical
(inner and outer) condition so we can train and achieve our optimum athletic
performance. Likewise, undergoing training for better athleticism can, in turn,
put you in good health.
Most of us lift loads
to train. Have you heard about weights for mobility too? Gymnasts tend to use
weights to gain mobility, increase flexibility, enhance strength for full
ranges of motion, and prevent injuries. This fitness routine is called
gymnastic strength training and listed down are its three sample exercises.
The Jefferson Curl
In gymnastics, it is
common to flex your spine often. Even so, this instance may result in unstable
hamstrings that affect the mobility of your knees, calves, and ankles. There
are training that you can do to avoid injuries, though. One example is
Jefferson Curl.
Here’s how you do it:
- Stand
upright on an elevated surface (e.g., bench or with weighted bar)
- Your
chin comes down
- Keep
your pelvis tucked under
- Slowly
round (one vertebra at a time) your back forward starting from your
cervical spine to at least hands under the feet
- Keep
the load on the balls of your feet
- Slowly
return (one vertebra at a time) from the forward flexed position
In general, the
Jefferson Curl can:
●
Lengthen
your hamstrings and the spinal muscles
●
Enhance
flexibility in your hamstrings
●
Strengthen
your posterior chain
●
Increase
the movement options or control of spinal mobility
●
Improve
back health under load
●
Result
in a supple, strong, and mobile body
Further, are you
having a sedentary lifestyle? Have you been hunching over electronic devices
that made you stayed seated for a long time? Let me guess. You have a weak and
sore back, haven’t you? This condition can lead to posterior weakness. It’ll inevitably cause chronic pain in your
neck and lower back.
As shown above, the
Jefferson Curls can aid in the stable progression of your overall spinal
mobility. By increasing your hamstrings’ mobility and strengthening your posterior
chain, it may be able to cure back pain. If done properly, it would potentially
prevent possible spinal joint compensation from excessive flexion of the spine,
such as desk work and overstretching.
The Hollow Body Hold
The Hollow Body Hold
is one of the basic positions in gymnastics. It allows any doer of it to
properly transfer force from their upper body to their lower body without
draining your energy.
It
doesn’t require any equipment. Also, it can be modified, depending on a
person’s fitness level and unique skills. Nevertheless, one missed or
improperly done step can lead to lower back and neck discomfort.
Here’s how you do it:
1.
Lie
on your back
2.
Pull
your knees up toward your chest
3.
Press
your lower back into the floor
4.
Lift
your head and upper back a few centimeters (like doing a crunch)
- Extend
your legs outward and your arms overhead
- Hold
that position for 10 seconds, then rest and repeat
Further, if you want
someone or “something” to guide you over without going to the gym, there are
many advanced intelligent fitness systems that can assist you. One example is
the Tonal’s technology.
It’s an interactive home gym that can provide you guided workouts, including specific
sets and reps. You have to raise the attached pulleys when raising your legs.
Despite its
simplicity, it’s a full-body exercise. It engages your core, arms, legs, and
entire back. The difficulty is always pressing your lumbar spine or lower back against the ground for a long time. It
becomes more challenging when there is a further extension of both your arms
and legs from your core.
A strong hollow body
position is an essential component for those who are aiming for high-level
gymnastics strength. It is because a fully extended position can generate a
load or weight that might be too extreme for other people. Try to execute a
perfect 45-degree position and hold it longer to get a better result. In no
time, you’ll surely get a strong and stable core.
Superman or Arch Body Hold
Another way to
strengthen your core is to perform superman or arch body hold. Its main purpose
is to for you to know any weakness on your posterior chain. Many individuals
have chronic tight frontal body parts. How? The exercise can empower your
posterior chain, chest, and hip flexors.
Like the Hollow Body
Hold, it is also a total body workout. In general, it can strengthen your lower
and upper back, glutes, hamstrings, and core. However, its position is the
total opposite of The Hollow Body Hold.
Here’s how you do it:
- Lie
face down on the ground
- Place
both of your arms out straight overhead
- Place
both of your legs out straight behind you
- Relax
your muscles
- Make
sure your neck should be in a neutral position
- Raise
your chest and legs off the ground like how superman does when flying
- Squeeze
your shoulders, back, and glutes, while doing step number seven
- Keep
your hands and legs straight
- Don’t
bend your knees
- Hold
for ten seconds, then repeat
If you can do a full
superman position, that’s great! Otherwise, take it easy. You can start with
raising fewer limbs or lift your right arm and left leg at once and vice versa.
If you want something harder, you can try hefting your limbs just on one side of
your body. It is one of the ways to emphasize the possible imbalance in your
core muscles, as well.
For gymnasts,
superman improves their ability in controlling their core and torso during
muscle-ups, kipping motions, and static holds. What is more, since you are
going to do strong muscle contractions, you’ll be able to keep rigid flexion
and torso extension. This ability can lead to better control and stability for
dynamic gymnastic movements.
Takeaway
Nowadays, people
wanted to get instant results and immediate gratification when working out.
Having shortsighted, impatient efforts will result in insufficient and
poor-quality outputs, as well as possible physical injuries. It is because
you’ll get out the same thing that you put in.
That will not do in
gymnastics strength training. Its greatest advantage isn’t related to physical
ability nor body structure. It is more into someone’s approach and mindset.
You’ll be closer to success when you prioritize mastery and quality.
Written by Kenny Kline
