Athletic gymnastics: types, objectives, programs

Athletic exercises called whole range of different types of physical activity. It includes how to exercise without any complication, and classes with additional weights and shells. Targets include athletic gymnastics as forming outwardly attractive body and Human Development physically. This article will introduce you to the details of this sport.

The history of gymnastics

Origin and development of athletic gymnastics began in ancient times. The word "gymnastics" derives from the Greek word "gymnasium" - "to train, train". Various sports exercises were part of physical education in ancient Greece and were presented at the Olympic Games of antiquity. In addition, the gymnastic system existed in other ancient cultures, many of which are known so far as the Indian yoga or Chinese qigong. The original purpose of the existence of the gym was in the military and physical training of men, and only after some time were held race as an entertainment event.

The decline of the Olympic Games and sport in general has made further development of gymnastics quiet and unobtrusive throughout history - until the revival of the Olympic Games in 1896. At the same time it was created, and the International Olympic Committee, and gymnastics is established as one of the official sports.

Forms gym

In this area it decided to separately consider the sports and recreational gymnastics. If wellness is aimed at maintaining the body in optimal condition and is not intended for the purpose of achieving any standards, the lessons in gymnastics involve movement to any particular outcome or even participate in competitions. By gymnastics are bodybuilding, powerlifting, weightlifting, and even street street workout. Athletic gymnastics exercises can be performed with additional equipment - to the gym on horizontal bars, using dumbbells or imply the use of only the own body weight as his forming tool.

Qualities that develops gymnastics

Most often, athletic gymnastics classes are primarily aimed at the development of security features, complex exercises designed for all muscle groups. It is also important to develop not only strength, but also other qualities:

• endurance - the ability of muscles to work not only in full force, but also to do so for quite some time;
• rate of muscle reaction - the ability to quickly get involved in the operation;
• flexibility - the ability to perform movements with maximum amplitude;
• agility and coordination - the ability to complex motion with an unpredictable trajectory.

Effect of athletic exercises to the human body is expressed primarily in improving the general physical shape. Dealing with a person becomes stronger and hardier, and therefore has a large reserve of energy. This is important not only for people, sports uniforms which directly affects their employment and demand, but also for members of any other profession.

The athletic gymnastics without shells

In sports, the term "athletics" means running, race walking and jumping and throwing, joined by the term "technical discipline." When we shift the emphasis on the combination of the elements of these disciplines with the exercises, you use the term "athletic gymnastics." In fact, running or walking to the gym very often do not carry, but that is part of the terms of perception. Still running include the training program as a good aerobic workout to the gymnastic exercises.

Gymnastics without shells will be ready for use with weights. This should include complex exercises involving all major muscle groups, and can be added to isolated exercises on parts of the body.

Exercising with weights

Athletic gymnastics program usually consists of exercises with shells. To complicate the exercise used dumbbells, expanders, weighted sticks. Engaged should strive to fulfill these complex exercises with the same speed and pace, as well as free weights - it develops strength and endurance at the same time.

desired weight weights adjusted depending on the training objectives. If you want to exercise was more dynamic, the weight should be small, and the repetition - a lot: a training mode helps to lose weight. If you work on strength and build muscle mass, then use a larger weight, but with the implementation of fewer repetitions.

Street parkour and street workout

Branches athletic exercises can be considered such directions as street street workout (exercise on horizontal bars) and parkour and free running, which are based on the overcoming of obstacles. All these disciplines have evolved as an amateur sport - involved in creating training programs for themselves, using what was at hand.

Street street workout has been considered as a separate line in the 2000 years. Of course, the horizontal bars in the courts, as well as dealing with people on them, existed in Soviet times, but that's development of the Internet and social networks contributed to the design of street workout separate movement - Street street workout or a ghetto street workout. For classes used the bar, wall bars, parallel bars, horizontal bars and the seats for the swing press. street workout exercises can be static, fixed-position holding and dynamic.

Parkour and Freerunning emerged in France and in fact originally developed as a whole, but later parted ways - creator of parkour, David Belle thought that this trend should stay out of the commercialization, and his colleague Sebastian Fukang prefer to earn money with your skills and he called his style is different - Freerunning. Directions do differ stylistically - if parkour aims to maximize efficiency, it allows for a more aesthetic Freerunning stunts. Also during Freerunning no goal to move from one point in space to another - we can say dealing with just running for fun, a variety of their movements spectacular stunts.

Bodybuilding as a phenomenon of

Bodybuilding or bodybuilding called targeted muscle build-up, not only with a large amount of exercise, mostly with additional weights, but also because of energy saturated diet, and sometimes - receive special drugs called steroids.

Unlike other kinds of athletic gymnastics, bodybuilding much attention is paid to the aesthetic side, and the appearance of muscles. Bodybuilding competitions are not only in the implementation of the free exercise programs, but in demonstration of the muscles in the most effective positions. Judges evaluate the proportion of the whole body, their symmetry and balance.

Development of bodybuilding as a separate direction began not so long ago - about the middle of the XIX century. One of the founders of bodybuilding is a Russian athlete Eugene Sandow (1867-1925). Being weak and sickly as a child, Eugene decided to overcome himself and a student engaged in self-improvement. He reached such a level that it became a circus act as an athlete and began to struggle. But soon realized that the struggle itself he was not interested, and focused on the further development of his own body, he has published several books and popularizing the technique of power.

Another athlete who has made a significant contribution to the development of bodybuilding - Charles Atlas (1892-1972), which became a model of the perfect male body in the United States. He also managed to overcome his nature and develop the physical qualities using its own system of exercises.

Currently, there are several world-famous competitions and bodybuilding competitions, among them - "Mr. Universe," "Mr. Olympia". Gaining popularity so-called "natural" or natural bodybuilding, bodybuilding exercises that involves and build muscle without using steroids.

Female bodybuilding

The first professional bodybuilding competition for women appeared in the 1970s. Prior to this event for women in the field of bodybuilding more like beauty contests and did not focus on the assessment of the main indicators in bodybuilding - muscle parameters. And today in the women's bodybuilding has several categories: the most fanatical women engaged in the classic program, along with the men building up muscles and taking steroids. Other limited category "Fitness" or "fitness bikini", where the parameters of the figures taking into account features of the female body are evaluated.

Many are subjected to female bodybuilding criticism: to achieve a bright pronounced muscular women quite difficult due to lack of the hormone testosterone. Because of this, some professional women bodybuilders take hormones and other supplements. It essentially destroying their health.

The complex of exercises for athletic gymnastics: work with hands

Exercises with weights can be performed either in the gym or at home. To do this you will need to purchase dumbbells or weights - small at first, and then the weight can be increased. The complex should begin small warm-up to your breathing is faster and the muscles involved in the operation. It may be rotational movement in all joints in series, turns, swings. Include as jumping and running, but at the end of a workout - squats and push-ups even.

Most often exercises with dumbbells are designed for the development of the upper body - muscles in the arms, back, chest. The basic movement in the work with them - it's bench, weight lifting from a prone position on the top back. The sports hall conditions generally used post with possibility to add additional weights. Starting position for the bench press with dumbbells - lying on his back, arms outstretched, dumbbells are near the shoulders. Grasp and push them up, keeping his hands away from himself. Straighten your arms as much as possible and, bending elbows, lower the dumbbells down. Do 8-10 repetitions.

A variation of the bench press can be a press with a wide grip - while the emphasis of the load will shift to the triceps on the chest. Starting position - lying down, arms to the side, elbows bent, dumbbells keep on weight. Eight to ten times put your hands up, feeling your chest muscles working.

From the same position - lying on his back with his hands in the side - you can do mixing, dilution hands. To do this, from the initial position just pinch straightened hands together on top of each other. For the full effect of the hand can not be omitted before the end of the side, and leave the air, without shutting down the muscles of the work.

In the standing position the simplest of exercises with dumbbells, which you can think of - it curl at the elbows. Holding the dumbbells, you just pick up a few times in the palm of her shoulders, deploying them to him. This is a classic exercise for biceps workout.

In addition, to use the muscles of the back and chest can be by lifting the dumbbells up. Bend your elbows, bringing the dumbbells to your shoulders. From this position, raise your hands up. To complicate the exercise, do not lower your elbows below shoulder level - it will give you truly feel the power of your hands.

Variation exercise "settling-rearing hands" - doing it in the slope. To do this, from a standing position bend forward. Ideally, your body should be parallel to the floor, but most of it is fraught with sagging loin, so - wrong position of the back and "off" of the press work. You have to bend down so that your body was held in a tilted state of the abdominal muscles. Starting position - hands dropped down, palms facing each other. Dilute the arms to the side to a level parallel to the floor and bring back. Try to minimize the pause between repetitions. From this position you can take your elbows back, bending your arms - it involves more than the back.

Exercise with weights: connect the legs

Dumbbells can be useful when dealing with the lower part of the body, but much more convenient to use in the weighting puts on legs with Velcro.

The extra weight can just hold and carry with them the basic exercises for legs - squats or lunges. Squats are a classic element of the female body study program - is that they allow you to create the perfect shape of thighs and buttocks. But squats with weights require perfect technique of the exercise - they should not be too deep, so as not to injure the knee joint. Also plays a significant role of the pelvis position - ideally it should take back a little, and in any case does not sag at the waist.

Bench press fit the following exercise: sit down, straighten your legs forward and holding between them a dumbbell. Try to keep your back straight. Bend your knees and pull them towards your chest while holding a dumbbell. Try to do 10-15 repetitions. Make sure that the lower back does not sag, but the press does not fall out of work because of excessive involvement of the back muscles.

Another exercise bench press: Sit on the edge of a chair, fixing weights on the feet. Raise your legs to a level parallel to the floor of the maximum number of times. In order to get a good work out a press, you have to sit on the edge. If you move away back in the seat, the movement mechanics of change: you will bend, straighten your knees and is more involved in the work the muscles of the thighs.

Exercise "Roman chair", in which the legs are secured, and the body leans back, so requires good coordination and the considerable power press, and the use of additional weights in the form of dumbbells held at the shoulders, it becomes even more difficult. For this exercise should be treated with special attention, if you have any lower back problems, because here she is experiencing excessive stress.