粉丝11获赞39
相关视频
10:35查看AI文稿AI文稿do i need to explain that gymnasts have super strong core i don't think so， but how do they achieve it in this video i'm going to show you a typical gymnast core workout that anyone can do i'm sure when you see the six speck of gymnasts or the skills they can do the question pops up in your mind how did they get to this level well， they also started somewhere that's for sure and today i'm gonna show you a super effective core workout with the exercises that gymnast do there is no need to overcomplicate this you don't need hundreds of exercises to be strong and treated core may be surprising， but the following exercises are as simple as effective it's true that sometimes it's hard to even understand what gymnast do during their routines but when it comes to strength training the story is really simple they use what works and what is the most effective they do strength training in accordance with the purpose i've already mentioned in one of my previous videos that gymnasts are focusing on two types of course threats the extended body position and the cooperation with this video i'm starting a series of workouts first， we'll focus mainly on the extended body position and we'll do beginner intermediate and advanced workouts then we'll do the same with the compression strength i will post the following videos in every four weeks， and will do the same with the compression workouts from the date of the first upload if you follow these workouts and do them for at least four weeks each you will always find the next one on the channel and you can build a decent course ranked as gymnast do focusing on the two areas i've mentioned with that being said let's see a quick overview of the first beginner workout straight to the point we'll do four exercises strengthening the trunk from all directions the first exercise is the hollow body position here the key points are the following lay on your back and get into the hollow body position from tuck do posterior pellet tilt press down your lower back to the ground round your upper back slightly the point is that your scalpulas should not touch the ground your head should be in line with your upper body don't push it forward raise your arms next to your ears and keep your legs straight and closed if you can't maintain the full hollow body position， you can bend your legs until you can press down your lower back and you can keep your hands up or next to your body we will hold this exercise for 60 seconds which i know sounds crazy but this is only the end goal so you can build it up gradually during the four or four plus week period in the beginning you just hold it until you can and then rest until the end of the exercise the second exercise is the superman the key points here are the following lay on your front with your arms up and close legs from here elevate your legs slightly over the ground and raise your arms next to your ears with locked elbows important note over extension is not the goal here do not overextend your lower back just elevate your leg slightly raise your arms up and you will feel the tension in your body in the posterior chain you will feel the deep back muscles glutes etc you don't need to overdo it if it helps you can do it on a chair and just keep your body straight parallel to the ground the goal with this exercise is also 60 seconds， which you can build up gradually and stop earlier in the beginning as i said before the third exercise is the side hollow body poses for this lay on your side and make sure that your body is in australia great line keep one of your arms in front of your body supporting on the ground and do the same with the other one next to your ear from here do control poses focusing on your obliques elevating your upper body and legs same as you would do it in a hollow body position but this time to the side strive for maximal contraction and controlled reps the goal here is to do 30 reps you can do less in the beginning then rest and build it up gradually time to time as you progress the fourth and last exercise is the tack rotations lay on your back and place your arms next to your body tuck your legs in and keep 90 degrees in your hips and knees from here do rotations in the biggest possible range of motion with keeping your upper back on the ground the goal here is to do 15 reps to each direction which you can build up gradually as well， if you need these will the exercise of the circuit that you can follow along in a bit we won't resb between the exercises since we will work on another area after each other so if you're ready let jump right into it all right this will be one round i recommend to do two to four more rounds depending on your training level between the rounds you can do one and a half to two minute rests the goal of the total sets in order to start the next level would be three sets with the holding times and reps you see in this video don't forget the times and reps you see in this video or the end goals if in the beginning you can only do 15 seconds hold or whatever it's not a problem you can build them up gradually as you progress just keep doing it at least three times a week for at least four weeks then you'll be ready for the next level here is an example how you can build up the times and reps in a four week period thank you so much for watching i hope you found this video helpful if you did so please like share and rather comment what do you want to see in the next video subscribe if you haven't already and click on the bell for more and see you next week in the next video。
3.7万戴夫健身分享
00:34查看AI文稿AI文稿每天锻炼五分钟，胜过十打生蚝，男女老少都可以练习。 关注我，看病看本质就找孙新志。
1471孙新志骨科郑大一附院
00:59查看AI文稿AI文稿体操能全面锻炼身体，增强肌肉力量，训练平衡能力，提高柔韧度，健美形体，对舞蹈学习有很大帮助。
7艺玛教育
01:13查看AI文稿AI文稿体操运动员的双杠摆浪，双杠支撑摆浪，可以很好的训练到手臂和支撑的力量。 双杠支撑摆倒立，这个需要摆浪有一定的基础，并且熟练掌握倒立这个动作之后才可以进行训练。双杠选出摆浪，摆浪对小臂的握力有一定的要求，小臂握力不够的就要先进行力量训练， 通过训练能够找到陈浪发力的位置。 双杠取几条了， 和悬锤摆浪相似，指示动作模式不一样，这个是悬锤的进阶版。双杠挂臂摆浪，这个是非常好的一个训练，中 胸肌、肩背、阔肌、核心等等一个复杂的技术训练。挂壁全球。虽然是双杠的动作，但是对提高拳拳能力是一个非常好的动作， 完美下课。
216⚜️赋⚜️
01:27查看AI文稿AI文稿体操小姑娘的素质训练之腹肌片伸出肌腿这个动作需要腹肌有一定基础的哦，脸部肌腿这个动作和刚刚那个一样，需要具备一些柔韧才可以做的更标准， 速度越快，腹肌爆发力越好。进阶板仰卧起坐，这个除了需要腹肌的力量外，还需要扩肌、磨张肌和骨质肌。这类腹肌的训练方法是一个整合的训练方式。 仰卧起坐，这种自己独立完成的仰卧起坐可以增加腹肌的控制能力，如果不需要爆发力的话，可以做的越慢越好。 左右掰腿练习腹肌的控制能力以及侧肌的能力，还需要胸小肌的收缩力量 身垂直的标准动作。别看我们都才十几岁，我们是所有运动项目里面核心最好的，这些都是我们的日常最基本的一些腹肌练习，我们的腹肌可都是隔着衣服都能看见八块哦，腹肌的能力。
9177⚜️赋⚜️
01:02查看AI文稿AI文稿练好刚性核心，让你军体成绩进步神速！这一期给大家讲解身体的刚性核心力量 核心是我们身体最重要的主力肌群，它不仅能让我们在军体的项目中有稳定的表现，还能提高我们的身体抵抗力，让我们的体能和体质变得更强。 刚性核心的训练不需要很复杂的动作，往往最简单的动作才是最直接有效的。大家要记住，刚性核心的训练一定不能着急，在做的过程中一定会有很难受的感觉出现， 我们要在心里告诉自己，这是训练必经之路，只要我们扛下去，坚持的做下去，经历时间的积累，不久之后我们将会以更快更强全新的自己出现。教学 需要耐心，训练更要有持之以恒之心。需要具体训练量的请私信我哦！
2934周周^_^（军体专业教学）
09:21查看AI文稿AI文稿how gymnasts have such big arms wide back and incredible strength with only using their body weight you believe it or not you can achieve all these with one exercise that i bet you barely or never do， but gymnasts use it a lot this exercise is rope climbing let's see why is this exercise such a game changer first it gives you a strong grip and four arms like no other exercise second， if you climb as gymnasts do so without the help of your legs you basically climb with one arm pull ups that gives you huge biceps and strong wide back and last， but not least if you do it in l set you can max out the gains because on the top of all these you're working on your seats back simultaneously， so as you see this exercise gives you all the reasons to be a strong big arms wide back and incredible strength there is no question why gymnast used it so frequently rogue climbing is a really underrated exercise i'm guessing you have done it at least in elementary or high school and started to hate it for a lifetime the rope scratched your palms and legs not to mention if you climbed it somehow you lost your strength and just slid down by burning down the rest of the skin of your palms we have all been there， but if it has been built up gradually it could have remained in your memory as a successory since then maybe crossfit or ninja borey or brought back some motivation to climb the rope for many， but if not here is the opportunity to give rope climbing another chance especially that you know the benefits and hopefully don't want to miss out， believe me it's worth to work on it you will be satisfied with the results for sure the gymnast execution is the advanced version， but that doesn't mean that you can't start practicing on beginning intermediate level with doing different progressions however， i like to draw your attention that before you start rope climbing it's high recommended to do it after a complete joint preparation program and basic strength program if you start climbing without these you're going to have a harder time for sure and we will most likely face injuries because of the overuse for example elbow 10 denities join preparation and basic strength are keys for rope climbing i made videos about all these and i mentioned them as well in many simply because there are many new viewers and i want to make sure that everyone knows the importance of joint preparation and basics those are the main secret of success so check out the pre app series and the basic series on the channel if you haven't already regardless of all these recommendations in this video i'm breaking down the process of learning how to climb the rope as much as possible so you can build up your strength gradually， avoid injuries and failure even if you have the basics i recommend to start with the first exercise and progress step by step you will be surprised how challenging these progressions are and they're all climbing itself so go step by step if you can complete progressions easily you can move on and work with the one that is challenging you alright， let's see how to master roll climbing gradually the first step is the leg assisted hanging you might think why we start with such a simple exercise if you can do already pull offs on one hand because hanging on the rope is much harder than on the bar or rings you need to squeeze the rope much more because if you don't your hands can sleep easily especially if you have sweaty palms on the other hand your fingers and four arms need to get used to this load it's possible that even with this easy progression you fill the joints of your fingers even if you're squeezing door properly your whole body weight will pull down your grip so your forearms and finger joints will be under a significant load to get used to this the easiest way is to do leg assisted hanging this can be active or passive hang you can even do scapular strugs if you want don't forget to switch up the grip so once you have one of your hands above then the other the goal is to do thirty seconds hold with both grip of course you can rest between those if you feel that you're ready to lift your legs off the ground step to the next progression the second progression is the straight arm hang if you've done a good job in the previous progression， you're ready to hang with your full body weight this won't be comfortable but if you build it up gradually your reward will be the super strong grip the goal here is also a 30 seconds cold with both grape the third progression is the bent arm hang this is an important step because in the beginning you will climb close to this position in a smaller range of motion so your bent arm hang needs to be strong enough grab the rope and pull it close to your chest then lift your legs off the ground hold this position for 30 seconds with each grip and if you got this move on to the next progression in the fourth progression， it's time to do pull ups with lego systems at this point your grip strength is on point so you're ready to build up the pulling strength the vertical position of the grip makes the pulling harder the hands are not next to each other so it feels more like a one unpull up pay attention to the full range of motion the goal should be to reach the level your hand on the top with your chest grab， the rope and from passive hang pull up yourself in that full range of motion with your legs assisting on the ground use your leg assistance as much as you need if you can do 10 reps with each rip like this you can move on to the next regression the fifth progression is the pull ups on the rope if you got familiar with the new grip position and beat up the narro mascular connection in the previous progression， you're ready for the full range of motion pull ups grab the rope and pull up yourself in full range of motion get to the level of your upper hand with your chest in terms of repetitions i can tell you the same as in case of regular pull offs you can build it up to 10 15 reps if you want， but if you can do 5 6 decent reps you ready for the next regression by the way you can even only use this exercise and get great results， but i come and you to keep going the sixth progression is about practicing the on work for the rope climbing with legs on the ground the point of this progression is to step up with your hands after each other on the rope like you will do later start in sitting and climb up to standing you can also use an elevated surface to put your legs on if you want to increase the range i recommend to do at least ten steps in total before you step to the next progression the seventh progression is the rope climbing with leg assistance we were right to the school type progression that everyone hated but if this weren't the first and only step back then it would have been much more fun here basically you need to do all that you've learned plus the right leg assistance on the rope it's not really a big deal you just need to remember this keep the rope between your legs cross your legs and grab it with the outer side of your feet like this you can grab the rope with your feet and with your knees slash thighs if you want so you can climb safely in terms of on work you need to mix the steps and pull ups you've done before the rope can scratch your skin off your feet so if you want to prevent this wear shoes if you can climb the rope like this with confidence move on to the next regression in the 8 progression it's time to climb the rope like athletes without leg assistance this is the point where you can really build those massive arms and back as i've mentioned earlier in the beginning you can climb with small steps close to the bantern hang if you've completed the steps before i'm sure you'll be able to do this and as you progress you'll be able to to increase the range of motion of the pulling it's important to keep your core tight think about the hollow position all the time like this the climb will be much easier if your core is unstable the whole movement will fall apart the final progression is the coolest l seat group climbing with the most benefits similarly to the previous progression your grip forearm biceps， rochy alleys lats and much more will work on the top of that your abs with many other muscles come which will result an amazing physique the principles are the same as in the previous progression taking small steps are fine strife for bigger and bigger range of motion as you progress thanks to the lc position your core will be more active in the beginning you can feel your thighs and hip flexors cramping， but you'll get used to it if you can climb the with a decent range of motion pulling it will help your one arm chin up a lot and vice versa if you got both you can even learn the one arm chin up on the rope you can incorporate rope climbing in your workouts as a pulling exercise or as a little extra blast at the end of your workouts this is the best way to build up rope climbing step by step i hope this tutorial has made you feel like it and even if it's a little tricky， but you will find the way to practice this great exercise you want to train and look like a gymnast with a complex system which is proven by thousands of people click the link below and join the community now besides full access to all of my programs tutorials series and more i can help you personally in the private community in the live qnas thank you so much for watching i hope you found this video helpful if you did so please like share and write a comment what do you want to see in the next videos if you don't want to miss the new videos subscribe with notifications on and see you next week in the next video。
987戴夫健身分享
03:15查看AI文稿AI文稿强心复健操可以有效的改善我们的心肺功能，让我们能够变得更加强壮，改善我们的肌力。好，现在张大夫带大家来做强心复健操，原地踏步，我们大家要注意，在我们运动的时候，我们知道我们在运动，我们要体察我们自己的身体， 既要锻炼又不必触摸我们的极限。头部运动， 上肢耸肩， 肩部环绕。 扩胸运动， 躯干旋转， 躯干侧屈， 躯干下压，手臂保持伸直。上抬腿 弓步上前， 踝关节环绕， 深呼吸，调整 有氧。运动部分，侧方迈步， 侧方交叉步， 上抬腿 弓步向前 侧前方迈步。 腿部阴阳强筋骨， 双手空心拳拍打环跳穴。
3.6万心脏科医生张晶 脱口秀
02:57查看AI文稿AI文稿three two one 啊哦 老爸又 什么电影？白云彩 就等你死了 啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊 dj 不动不动。
136冬泽特医_吴正荣
03:29查看AI文稿AI文稿双杠二练习教学示范作业大家好，我是周教，今天来到了四川省体操锦标赛的场地上，我们今天利用专业的场地来给大家讲解双杠二练习的示范作业，下面请跟我来看一下 双杠二练习示范作业的教学目的，通过训练我双杠摆动臂屈伸的动作要领和方法，提高上肢后背肌力量，为下一步训练打下方式的基础。双杠二练习摆动臂屈伸的教学训练方法，第一个啊，自身推手可以用双杠，用双杠 提高他的飞机力量。第二个我们可以用垫子、凳子或随身的一个高出物品来做。第二个，俯身的去比练习， 提高我们的肩关节的柔韧性、力量以及摆动力支撑的专项协调， 用脚尖去发力。 第三，一道教学原理，第一个我们在白云地区当中，我们队员 出现屈兵过早或造成腿向下砸，肩向前冲导致肩关节拉伤的这样的一些情况，应该怎么解决呢？来看一下。 去这边 让队员让队员去找到俯撑下放和垂直脚尖带动握杠支撑动作，让他熟悉动作流程，增加我们的身体力量和学会使用杠精技巧。第二个，纠正错误的方法，很多队员能过早的去 屈腿，导致青白活化，那我们可以握俯身支撑弯腿，然后卷曲练习核心大腿肌发力，带动脚尖发力，他这个动作呢是腿动慢慢深度的练方，一定要把他和那个 坐姿举腿的地方很清楚。第二，一定是先去先去臂，再举腿，让腿找到指针摆腿，先摆脱到。 在训练过程当中，针对官兵队员出现的厌倦，不想训，怕训，有这些问题我们要及时让他了解动作有成，知道自己的身体素质，做好他的思想工作，讲清军事体育的对口令，做在任务当中的重要性，让他勤学苦练，从特色 针对受训者存在的各种问题，教练员一定要有强大的知识储备和训练储备来帮助官兵队员解决问题。所以希望大家在任何当中的训练问题可以及时与我沟通啊，可以在私信或者是在评论当中所写出你的问题，大家呢一起 一起面对问题，解决问题，帮助每一个队员达到比武和考核的目标。今天的课程就到这里是四川省体操体操赛的现场，大家有时间可以跟着我们一起来观看一下，定时为大家做出直播，让大家了解一下专业体操和器械体操的一些相同之处的一些差别。
03:38查看AI文稿AI文稿what is the gymnast plank？ if you haven't lived under a rock in the past few years， you've probably heard about the plank exercise there was a period when the plank conquered the world and everyone did it like there is no tomorrow thanks to its popularity we have seen many executions from the reasonable ones to the complete nonsense， so it's not a surprise that people got confused keep your scapulas neutral push the ground put your hands together keep your legs in a straddle close them， etc there are many reasonable variations for sure that can be explained why and whom it works？ but in this video i'm going to show you the gymnast version that if you do body weight、 training， coistanic street workout or just want to learn dope moves that gymnast do including achieving the gymnast physique then this execution is for you this is how the gymnast plant looks like that includes all the unique points of a plank that gymnast and you need for the most benefits the gymnast plank is not only a core exercise， but includes more benefits that have significant transfer effects to other exercises the fully depressed and protracted shoulder position has a great transfer effect from a regular push up to even a planch the posterior probativity is a key movement for gymnas and callistanics athletes not to mention the holobody like position in this plank that has a carry over to many other exercises supporting on the pointed toe stretches your feet which is important not only for the overall tight field during an exercise what makes them look much better？ this is essential in gymnastics and last， but not least supporting on the pointed toes posteropathic tilt makes a neat extension challenging which again is really important to statically in gymnastics and i assume you'll be happier with an lsat like this instead of this these are the main characteristics of the gymnast plank and now let's see how to do it right support on the ground shoulder width with parallel forearms， it's important to keep your humerus more in an alternative position since that's what you need to strive for in most supported positions for maximal stability？ that's why the parallel forearms the forum support is more challenging both for the scapula position and the core， but you can do the exercise in hand support as well， you can keep your hands in neutral or in fist depress and abduct your scapulas protract your shoulders as much as you can keep your head in line with your body squeeze your abs and glutes maintain posterior public tilt keep your legs closed support and pointy toes and extend your knees completely push the ground from your shoulders all the time pay attention to posterior pelvic tilt these will result the hollow body like position as soon as any of these components fall apart the exercise loses its point with keeping your knees extended you will push your toes into the ground so you will feel its stretch like crazy this won't be really comfortable in the beginning， but you will get used to it and it will result nice pointed feet in your exercises in my opinion， the gymnast plank is challenging in many ways as you see strengthening stretching and provides you with the benefits and transfer effects i've mentioned before you can do it as part of your prehybrid routine in this case， i usually do thirty seconds hold or as a main strengthening exercise where you can hold it up to two minutes i recommend the two minutes in the regular plank as well as a max after that it's worth to increase the intensity instead if you want an even stronger core what remember you should have a proper foundation of course strength and after that it gets more specific to the desired exercise so you don't need to go crazy in these ones， if you like this video， give it a thumbs up subscribe for more if you want to start a complete gymnascore and six pack workout watch the videos， you see on the screen now。
1249戴夫健身分享
00:35查看AI文稿AI文稿do you want to have a more stable stronger core and six back like gymnasts have the first exercise is the hollow body rock the goal with this exercise is 30 reps the second exercise is the superman rock the goal with this exercise is also 30 reps the third exercise is the side hollow body rock the goal with this exercise is also 30 reps the fourth and last exercise is the pipe rotations the goal here is to do 10 reps to each direction which you can build up gradually as well if you need alright， so if you're ready let's get right into it。
1.5万戴夫健身分享
01:34查看AI文稿AI文稿哈喽，大家好，我是二零一二年伦敦奥运会男子体操团体冠军郭伟阳。 先由跪姿，好，跪姿呢，两只手捏住我们的滚轴撑住，撑住以后呢，腹部用力，肩部用力，然后慢慢的向前推开，推至身体呃，呈水平线。 我们一定要记住，还是以腹部用劲为主，然后肩部用劲为辅。 当我们把这个滚轴向远方推的时候啊，腹部和肩部同时用劲，慢慢的把人推至水平线，再收回来。这个动作五到八个为一组，每天练习三组就可以哦。 接下来这个动作呢叫做单腿起身核心控制力中高阶训练动作，单腿起身动作要领先抬起右腿，起身的时候用左手去碰右脚的脚尖，再交替抬起左脚的时候，用右手去碰左脚尖。 当我们做这个动作呢，主要用力还是我们的腹部，还有我们的上身的侧腰肌会有呃转动。所以呢，我们的做的时候一定要做标准。 对，当我们起身的时候，大家看到我身体侧侧过来的时候，是我们的腹斜肌啊，还有我们的侧腰肌在用力。
504CCTV生活圈
