Home Denver News The 5-Step Gymnast Workout Routine

The 5-Step Gymnast Workout Routine

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Gymnasts have a coveted combination of flexibility and strength. And thanks to a wave of high coaches that have developed available in gymnastics-inspired routines, athletes of all types can benefit from their training methods. These programs are intended to increase build resilience, and help you avoid chronic injury. Crystal Hatch, co-owner of Awaken Gym, a gymnastics-focused training center in Denver, teaches exercises like these in all her courses. Here she shares her top five moves.

Banded Shoulder Dislocates

stretching(Albert Tercero)

Why: To enhance shoulder strength and agility crucial for yogis and climbers –and promote better posture.

How: Start by gripping a resistance band or towel with your palms facing your body. Slowly bring up your arms . Shrug your shoulders to reduce your arms, when the ring is overhead while still gripping the ring and finish the movement by bringing your hands beyond the back of your legs. Bring back your arms up and over your head. Do two sets of 15. To make the move harder, bring your hands together.

Straddle Overhead Side-to-Side

stretching(Albert Tercero)

Why: To build obliques important for runners, bikers, and climbers.

How: Start in a seated . Holding a weight that is small with both hands, lift your arms overhead. Keeping your torso facing , lengthen your side, bringing your arms into the inside of your leg or ankle. Use the strength of your obliques to lift your chest up to center, and repeat on the other side. Continue for two sets of 15. For a challenge, add weight and twist your body as you bring your armpit all the way down. To make it more easy, use no weight and bend the opposite leg, sitting at a half straddle.

Dumbbell Bench Squats

stretching(Albert Tercero)

Why: “These squats build strength while helping to mobilize Achilles from biking and running,” Hatch says.

How: Place a seat or chair about a foot behind you. With your feet parallel and hip-width apart, bring two five-to-ten-pound dumbbells near your chest and back that is squat, tapping on the bench or seat with your back end as lightly as you can. Keep your chest up and your heart tight during the whole movement. Do 10 to 15 reps.

Kneeling Wrist Stretch

stretching(Albert Tercero)

Why: To combat the negative effects on wrists from texting, typing, and driving. Wrist stretches help prepare athletes for intensive upper-body exercise that involves the palms (like scaling ) and help restore motion and freedom in the joints.

How: Start on your knees with your hands under the shoulders. Lean forward while keeping your elbows straight and stretch your wrists. Rotate your palms to 180 degrees and 90 degrees, so your fingers are pointing toward you. Hold each position for at least 30 seconds. To intensify the stretch, move your knees away from your hands.

Tuck-Ups

stretching(Albert Tercero)

Why: Core strength is very important for most outdoor pursuits. Tuck-ups help strengthen torso muscles that attach the spine. “By building a solid heart,” Hatch says, “you’ll also alleviate back pain. ”

How: Lie on the floor with your arms by your ears and your legs straight. Increase your back while tucking your knees into your chest so that you & rsquo; re balancing on your 32, and bring your arms down to your sides. Release back into a hollow body position with only your lower back touching the floor. Aim for two sets of 15.

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