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  1. Yesterday
  2. Alessandro Mainente

    getting started properly

    you can , the best idea is to focus on other muscles or stay on higher rep ranges like 12-15.
  3. Eric Reyes

    getting started properly

    Actually, I was thinking of not altering the guided plans as I believe a lot of thought has been given in structuring it...also, as a beginner to gymnastics training, I'd rather leave the programming of the workout to the experts...at least for now I was thinking more like adding another session in the day like a kettlebell workout... thanks in advance for the advise
  4. Alessandro Mainente

    getting started properly

    Hey Eric it depend on your priority... my suggestion is to hold an averga number of sets of 15-20 for a muscle group.
  5. Eric Reyes

    getting started properly

    been always active with martial arts then bodybuilding then kettlebell...now I'm earnestly diving in gymnastics, via GymFit of course, as I came to realize the benefits especially at my age (45yrs old, 5'5", 74kgs @ approximately 12% BF)... my question is, should I discard bodybuilding/kettlebell altogether? or could i still do them? currently doing the Intermediate 1 in Guided Plans.... I'd like to progress in my gymnastics training as much as I can but it would also be nice, if possible, to retain the muscle I gained from lifting... Thanks in advance for any input
  6. Last week
  7. David Nguyen 418903

    My Top Ten List of strength elements on rings

    Every hold on rings represents a certain amount of stored energy. Even from hanging support, the shoulders retract in order to support the body’s weight. When discussing the difficulty of strength elements on rings, it is important to evaluate the amount of stored energy within first hold and the energy requirements to reach the next hold.
  8. Earlier
  9. David Nguyen 418903

    My Top Ten List of strength elements on rings

    How was the muscle-up invented… Was someone doing a pull up and decided to end at the bottom of a dip…or was someone doing a dip and decided to lower down to a hang? If the strength element known as a “muscle-up” starts from a hang, and ends in rings support, which position makes it difficult; support from a hang or support from above?
  10. Alessandro Mainente

    Frequency & Timing of Join Preparation/Flexibilty work

    HI jamie, for everything concerned with courses refers directly to the course material.
  11. Jamie B Edwards

    Frequency & Timing of Join Preparation/Flexibilty work

    Good morning, I'm getting a bit lost lining up the information in this thread with what's in the current courses (I read this and various other threads before signing up for the courses). Does the content in this thread generally pertain to what are now called the "Mobility" courses in the Whiteboard section? Thank you for your time. -Jamie
  12. David Nguyen 418903

    My Top Ten List of strength elements on rings

    WARNING Element number 4 (code name impossible-cross or cross-possible) is the only element on the list that is considered dangerous. It is dangerous for same reason an “impossible” is NOT a hold in gymnastics. Element number 4 requires the lower body to stabilize while lowering, at the same time the upper body is lifting. It is done as a slow muscle-up, and not an element that is safe to power through. DO NOT train this element, I will not be responsible for lower back, hip, and possibly spine injuries. The nickname impossible-cross is used to deter athletes for training it, cross-possible can be used by those developed enough to train it. Front lever to iron cross is both dangerous and extremely difficult.
  13. David Nguyen 418903

    My Top Ten List of strength elements on rings

    Element number 1 (code name Superfly) starts with the lower body in the lowest possible position, and ends with the lower body at the top positions. The Superfly can be done dozens of different ways, based on athletes preferences and/or goals. It can start with a pull to parallel reverse straddle or reverse handstand and everything in-between. Then, pressing to below parallel inverted cross or all the way to handstand. Each combination can technically be a new element, based on angles used to complete the movement.
  14. David Nguyen 418903

    My Top Ten List of strength elements on rings

    5 Start from a pike reverse planche/high manna, press and open into handstand or inverted cross. Lower body must remain above the rings. A manna to inverted cross with the lower body dropping below the rings is similar to V-cross to inverted cross and not on my Top Ten List 4 Start from a wide arm false grip front lever, pull to standard grip straight wrist iron cross 3 From a hang straight arm pull to pike high manna, press forward and open, moving the body backwards into handstand or inverted cross. Lower body must remain above the rings. This is a pike variant of the most difficult element on the list. 2 A 360 pull into inside out hang, press forward into handstand or inverted cross. It can also be done in pike, with skin the cat, from a German hang, press forward and open into handstand or inverted cross 1 Start from a hang, straight arm pull through victorian cross into straight body high manna, pressing forwards and shifting backwards into handstand or inverted cross, while keeping the lower body above the rings
  15. David Nguyen 418903

    My Top Ten List of strength elements on rings

    Rings provide the smallest surface area for contact in calisthenics. The most difficult elements on rings uses the least amount of connective tissue through the hands, arms, and shoulders for lifting and the most amount of primary, large, and core muscles for stabilization. 10 From a hang, straight arm pull to victorian cross 9 Zanetti, back lever to maltese 8 From arm rings support, press to either reverse planche, reverse straddle, handstand, or inverted cross without piking. 7 Standard grip, straight wrist, straight arm, rings turned out iron cross elements 6 From a hang, straight arm pull into reverse planche, reverse straddle, or manna/pike reverse planche, all done with straight wrists with rings turned out
  16. Alessandro Mainente

    Imbalance Top to Bottom

    When you have somethine for posterior and anterior chain for the lower limbs you are fine..
  17. Collin C Lenzi

    Imbalance Top to Bottom

    Okay thank you Allessandro. I’m following the fundamentals 1 plan. Are there specific exercises that would match with where I’m at in the plan you would recommend?
  18. Alessandro Mainente

    Imbalance Top to Bottom

    Hi Collin, it seems to be more concerned with balance. i mean that if you sit a lot...you must balance it especially if you sit with bad posture. legs strenght especially at the hips extension reduces the amount of stress on the lower back because it assist the lower back muscles. so for cardio is not the best solution. i suggest to spend at least 10 sets a week on the posterior chain of the lower body.
  19. Collin C Lenzi

    Imbalance Top to Bottom

    Hello Gymnastics Bodies, I'm nearing two months of consistent practice, coming in with a decent level of athleticism and training from different modalities (yoga, lifting, martial arts). I love the program! My upper body is developing very integrated strength and new levels of shoulder mobility. However I'm finding that my lower body, legs are diminishing quite rapidly. I'm also noticing back pain - primarily low back pain though it ranges, I think as a result of the excessive upper body development without comparable or integrative lower body conditioning. So much tucking of the hips and tailbone under for core stability, without development of glutes and thighs appears to be creating compression in my spine. What would you recommend to mediate this situation? What type of cardio do you recommend with the program? I sit a lot during the day for work, so without adequate lower body exercise the diminishment of my leg strength is happening at an alarming rate. Thanks, --Collin
  20. Bill Marr

    Mobile app to use during training

    Just login to GB on your phone and it works like an app. You can log workouts, watch videos, and follow routines in the Course Library. I use it every day. Works great.
  21. Alessandro Mainente

    Mobile app to use during training

    hi Bret, the actual platform of GB that is gym fit provides exaclt this option but it is not downloadable.
  22. Bret Kennedy

    Mobile app to use during training

    I guess you have to take what you are given, I bought foundations a few years ago, and shiny things got in the way. Now I am back to start from scratch, but not sure if there is a way to use this plan while at the gym. ie: is there a mobile app I can use that marks off reps and sets done so that they update week by week or session by session as they used to in the old GB system? Or do I need to go back to pen and paper?
  23. Thanks man, exactly the clarification I needed.
  24. Alessandro Mainente

    Straddle up progression

    can you post please the form of your windmill?
  25. Alessandro Mainente

    Equipment for Straddle Modified Reverse Hyper Mobility

    You can modify the tyoe of the grip i mean tha you are not forced to wrap the chair under but only at the opposite edge.
  26. Joshua Michaluk

    Straddle up progression

    Not great. I am following the routine as per the quiz. Doing my two lower body flexibility days one Wednesday and Saturday. I’m guessing it may be awhile till I get those down. Really tight hamstrings and lower back. thank you for the reply
  27. Thanks Alessendro. In the demonstration video, the demonstrator is lying with their entire torso on the table and their arms wrapped entirely around the table. Maybe they make four-foot long chairs where you live, but there aren't any on Amazon here unfortunately. You could explain how to use the chair - that might be helpful. Got a video?
  28. Alessandro Mainente

    Equipment for Straddle Modified Reverse Hyper Mobility

    HI Kallen...well a chair should be enough..
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