Beginner needs help

[Kiki]

hello @ all,

at first, i´m from germany, i´m sorry for all mistakes. i´m still learning the english language.

i´m really impressed of the skills and the bodies of gymnasts and want to start with strength training in this way.

but i dont know where to start. with wich skills ? how should a plan my strength training. i have no access to weights or rings at this moment and want to training with my bodyweight.

actually, i cant hold simple things like a freestanding handstand or a l-sit and so on.

my longterm goals are planche pushups and front lever pullups and similiar skills.

i hope you can give me tips where to start.

elbow lever, l-sit, handstand and in addition to this pushups, dips, pullups, squats, pistols and so on ??

my strength level is low, for example i can only 7 pullups.

thank you

christoph

[Danny]

Hey Kiki, welcome to the forum.

I am new to gymnastics too, and have no acces to rings at home too. Our strength levels are about the same, so I suggest you start by reading my questions here: http://www.gymnasticbodies.com/forum/viewtopic.php?t=572.

There's a lot of information there. I can't help you any further, but i'm sure one of the other guys can.

Good luck, Greets Danny. (from your neighbor country;))

[Kiki]

thx danniboi,

this thread is a good start to answer my questions

[Kiki]

I think,

i will start my gymnast training by build up some basic strength in some bodyweightexercises:

10 Pistols

5 Glute Ham Raise

20 Pullups

25 Chinups

25 Dips

50 Pushups

15 Hanging Leglifts

15 Headstand Leg Raises

freestanding handstand 30sec.

l-sit 30 sec.

Elbow lever 30 sec.

i think if i can do these numbers it would be much more easy to learn the more difficult movements.

is this an appropriate exercise selection or should i choose other exercises?

can you give me tips how to structure a workout for these goals, please.

greetings

christoph

[George Launchbury]

Hi Cristoph,

I would say start off by looking at similar threads in this section, and the workout logs section, and try and find a basic routine you like the look of. There's been a number of discussions along these lines, and I'll think you'll get a better understanding from reading around the subject. Find out about cycling your workouts, recovery and pre-hab exercises (wrists/shoulders).

Basic tips?

> You'll get faster returns if you focus on a few of these at a time.

> Try to balance out your pulling and pushing.

> Doing a lot of reps of something is more endurance than strength.

> Train in the 1-5 rep range for maximising strength gains.

> Work on skills when you're fresh, stop before your form gets sloppy.

> There is no single perfect workout, some variety is essential.

Hope this helps?

Regards,

George.

[Kiki]

yes it helps a lot,

thx for your time.

christoph