New At Gymnastics

hey wassup guys, ive recently began to take an interest in gymnastics. people have told me that a person cannot achieve a huge physique doing bodyweight exercises, yet i see gymnists with incredible physiques, and they only do bodyweight exercises. im currently a 17 year old basketball player, and ive been looking for ways to get alot stronger and more flexible, which is what lead me to gymnastics.

now im a beginner at all this, so can someone help get started? can someone tell what beginner exercises should i start to do in order to increase the strength in my whole body? and can someone kindly give me a full body beginner's workout? i would greatly appreciate it

thank you in advance

Do you have the book written by Coach Sommer? If you do, read that, then read this link: (killroy70 template for beginners)

viewtopic.php?f=14&t=1957

buy a set of rings and you'll have all you need to get started.

yea i have the book, but i dont have rings, is there other gymnastic exercises that dont require rings?

You can do most exercises with a combination of a straight bar and the floor. Some require rings(mostly multiplane exercises ) and some require parallel bars.

Before you get started you should think about your goals. If basketball is important to you then realize that a gymnastic training program has a big focus on upper body and a much smaller focus on lower body. Which might lead to extraneous upper body mass.

Lavastine said:

You can do most exercises with a combination of a straight bar and the floor. Some require rings(mostly multiplane exercises ) and some require parallel bars.

Before you get started you should think about your goals. If basketball is important to you then realize that a gymnastic training program has a big focus on upper body and a much smaller focus on lower body. Which might lead to extraneous upper body mass.

i kno that, i have a ton of leg exercises but i seen that gymnists have incredible shoulders and abdominals muscles which is really important for basketball

i dont really have any gymnastic equipment, all i really have is me, the floor, and the desire to get stronger lol

for sake of variety and accomplishment in the long run, you need to get access to rings, high bar and parallel bars. Have a look around your area for fitness trail or build something primitive yourself. If you think hard, you'll find a way that suits your situation. Hanging two ropes with a short pipe as handle, assembling two parallettes or putting a door pullup bar is nor expensive or difficult. Anyway, if equipment is such a problem, Ross Enamait's "never gymless" will be a very comprehensive resource, less gymnastic oriented and more practical.

digs on stickies, there's so much to learn just from those.

hre's the very GymnasticBodies starting point, work your way to this sequence, performed one after the other with no rest.

60s plank

60s reverse plank

60s perfect hollow hold with hands over your head

60s arch hold in the superman flying position

60s Parallel Bar support. (tuck your legs and support yourself on two chair)

60s chin up grip dead hang

from this sticky

viewtopic.php?f=18&t=5265

swarovski said:

for sake of variety and accomplishment in the long run, you need to get access to rings, high bar and parallel bars. Have a look around your area for fitness trail or build something primitive yourself. If you think hard, you'll find a way that suits your situation. Hanging two ropes with a short pipe as handle, assembling two parallettes or putting a door pullup bar is nor expensive or difficult. Anyway, if equipment is such a problem, Ross Enamait's "never gymless" will be a very comprehensive resource, less gymnastic oriented and more practical.

digs on stickies, there's so much to learn just from those.

hre's the very GymnasticBodies starting point, work your way to this sequence, performed one after the other with no rest.

60s plank

60s reverse plank

60s perfect hollow hold with hands over your head

60s arch hold in the superman flying position

60s Parallel Bar support. (tuck your legs and support yourself on two chair)

60s chin up grip dead hang

from this sticky

viewtopic.php?f=18&t=5265

thanks alot, and 60s means 60 seconds right?

Yep!

Welcome mate! Yup, I would highly recommend rings, with them the possibility's are near endless! And as far as aesthetics & functionality are concerned, gymnastics is insanely effective for building Abs, also it is quite incredible for the shoulders. So welcome and best of success to you! Tell us how it effects your basketball playing, I for one would be interested to know.

Newguy said:

Welcome mate! Yup, I would highly recommend rings, with them the possibility's are near endless! And as far as aesthetics & functionality are concerned, gymnastics is insanely effective for building Abs, also it is quite incredible for the shoulders. So welcome and best of success to you! Tell us how it effects your basketball playing, I for one would be interested to know.

thanks new guys, ive seen the abs and shoulders of these gymnists, incredible

and i will tell u how it affects my playing as well, but do you play basketball to?

also if anyone can be so kind to answer my question in my other post, in the flexibility forum?

http://www.gymnasticbodies.com/forum/viewtopic.php?f=17&t=5976

Well, if you consider the friendly game I play with some friends once every couple of months then...yes! But I have no real skill in the game :cry: But that is just because I have not really played enough to pick up any real skill!

Newguy said:

Well, if you consider the friendly game I play with some friends once every couple of months then...yes! But I have no real skill in the game :cry: But that is just because I have not really played enough to pick up any real skill!

sorry to hear that lol, but i just wanna develop raw strength and flexibility with this