Athletic gymnastics holds a special place among sports activities, as its set of exercises not only improves strength indicators but also teaches how to properly utilize them. It is not for nothing that athletic gymnastics is considered a health-restorative sport, as it allows for training with any type of load. This sport is accessible to individuals of all categories, regardless of their level of physical fitness. Thanks to this factor, anyone can focus on improving and strengthening their body in any environment, whether at home or in a gym.
How to Start Gymnastics
First and foremost, it is essential to understand that gymnastics is the foundation of a healthy lifestyle, and changes may affect all areas of life. Even proper nutrition, without corresponding physical exercise, will not yield significant results. Leading a healthy lifestyle involves maintaining both spirit and body in constant shape, which requires adjustments to your physique and perspectives on life as a whole. Athletic gymnastics has many advantages, including various forms and training options, as well as accessibility. This allows you to choose a suitable option that enables effective training and progress towards your goal, regardless of the training conditions.
The location of your training sessions is of great importance. There are many options available. Currently, it is fashionable to visit fitness clubs or gyms, where experienced trainers select the right exercises and monitor the progress and correctness of movements. Additionally, in the gym, you will find other enthusiasts looking to start fresh, serving as great examples and guiding your efforts in the right direction. Another significant argument for not skipping gym sessions is the purchased membership. Typically, these sessions require upfront payment, often a substantial amount, and it makes no sense to pay and not attend.
Another simpler and more affordable option is exercising at home. This is especially important when finances are tight and time is limited, as the saying goes. Visiting the gym requires not only money but also a considerable amount of time. Furthermore, there are people who do not wish to appear in public, let alone perform exercises. Home workouts do not require expensive equipment, and the results can be the same: it all depends on motivation. Not everyone goes to the gym to achieve a sports-related goal. For some, the main attraction is the presence of an audience where they can socialize and spend time productively. For home workouts, a few dumbbells of different weights are sufficient.
For home workouts, special motivation and the realization that a fundamental change in your life is necessary are crucial. You need to exercise regularly; otherwise, you are unlikely to achieve the desired results. This can lead to disappointment and negative psychological consequences, potentially resulting in depression.
Where Beginners Should Start
Training in the gym has its advantages, as a personal trainer can help select exercises that gradually increase the load on the body. Naturally, in such conditions, high results can be guaranteed. When working out at home, you need to choose your training course carefully to avoid overstraining your body.
Here are some general rules to follow, regardless of whether you train at home or in the gym:
- Warm-Up: All gymnastic exercises should begin with a warm-up. The purpose of the warm-up is to prepare the muscles and joints for the upcoming load, otherwise, it’s easy to get injuries such as muscle strains or dislocations.
- Continuous Exercise: A set of gymnastic exercises should be performed continuously, without breaks.
- Beginner Routine: At the initial stage, it is better to use a beginner’s routine designed to prevent muscle overload. This type of training should be conducted for about one month. Only after this period should you increase the intensity of your workouts, along with the load on your muscles and joints.
General Rules
It is well known that any kind of sport is beneficial not only for men but also for women. This is especially true for athletic gymnastics. Women primarily engage in this sport to lose extra pounds and make their figure more attractive by toning leg muscles, reducing the belly, and firming up the buttocks. Unfortunately, the rules apply equally to both men and women:
- Include Running in Place and Jump Rope: These exercises, even when performed for a short duration, are highly effective in combating excess weight.
- Choose Exercises Targeting Problem Areas: Such an individualized approach to workouts increases their effectiveness.
- Drink Water During Workouts: Disrupting water balance not only reduces the effectiveness of the sessions but also leads to health problems.
- Eat No Sooner Than 2 Hours After Training: Eating earlier will nullify all efforts. Before workouts, but no later than an hour before, consume high-protein foods such as legumes or soy products.
Note: Regular exercise reduces the overall physical strain on the body. Increased calorie expenditure leads to faster weight loss.
Sample Workout Program for Beginners
These exercises are performed with additional weights, which can be dumbbells or any other suitable load.
Sample Exercises:
- Squat with Overhead Reach:
- Stand with feet shoulder-width apart, holding the weight overhead.
- Bend forward so that your arms with the weight pass between your legs.
- Repeat this movement up to 15 times.
- Overhead Press:
- Stand upright, holding the weight at chest level.
- Straighten your arms and lift the weight overhead while keeping your back straight.
- Repeat this movement up to 15 times.
- Side Bends:
- Stand with feet wider than shoulder-width apart.
- Hold the weight and arms overhead, then bend to one side and then to the other side.
- Keep your arms straight throughout the exercise.
- Perform up to 12 bends on each side.
- Sit-Ups:
- Lie on your back, with your feet fixed under a sofa or a cabinet.
- Extend your arms overhead and lift your torso.
- Perform this movement up to 12 times.
- Jumping Jacks with Weight:
- Stand with feet together and hold the weight in front of you.
- Lift your arms up and spread your legs to the sides, performing a small jump.
- Repeat the jumps about 15 times.
Exercise Program for Women
The program consists of three stages. The preparatory or warm-up part is performed without weights. The goal of this stage is to prepare the body by warming up the muscles. Start the warm-up with light running in place or jump rope. To stretch your muscles, do a few squats or push-ups at a quick pace. Push-ups can be done from the floor or a special support. In the latter case, alternate the height to work on all groups of chest muscles. The duration of the warm-up should be no more than 7-12 minutes.
Main Part – Performed with weights. You can use dumbbells, a heavy book, or a resistance band.
- Chest Press:
- Lie on your back with your arms extended out to the sides holding dumbbells.
- Lift them over your head and then return to the starting position.
- Perform the exercise slowly with 10 repetitions.
- Lateral Arm Raise:
- Stand upright with your hands holding weights down.
- Raise each arm alternately to shoulder level and return to the starting position.
- Perform 10 repetitions with each arm.
- Side Bends with Resistance Band:
- Stand on a resistance band with your feet parallel to your shoulders and hold the ends of the band down.
- Bend to the right while holding the band, return to the starting position, and bend to the left.
- Perform 10 repetitions on each side.
- Bicep Curls with Resistance Band:
- Stand on the resistance band with your feet parallel to your shoulders and hold the ends of the band down.
- Bend each arm at the elbow alternately.
- Perform 10 repetitions with each arm.
- Bent-Over Fly:
- Stand upright with your feet parallel to your shoulders, holding weights down.
- Bend forward while simultaneously extending your arms to the sides.
- Perform 12 repetitions.
Each of these exercises should be performed in 2-3 sets. In the final part, it’s necessary to relax the muscles.
Cool-Down:
- Elbow to Floor Stretch:
- Stand upright with your feet parallel to your shoulders.
- Bend your arms and lean forward, trying to touch your elbow to the floor.
- Perform 10 repetitions.
- Seated Forward Bend:
- Sit on the floor with your legs together.
- Reach forward, trying to touch your toes.
- Neck Stretch:
- Stand upright with your feet parallel to your shoulders, hands on your waist.
- Turn your head to different sides, trying to stretch your neck as much as possible.
The maximum time allotted for this stage is 6 minutes. Each session should include all three stages of the workout.
Engaging in athletic gymnastics is not only beneficial for health but also interesting. There’s no doubt that these exercises will help you become healthier. The variety of exercises is so vast that you can easily choose the most interesting and accessible ones for you. The key is to remember that you can achieve results only when you exercise regularly.