Hearing the phrase "athletic gymnastics" probably, many people will see the figure of a pumped up man, with muscles sticking out in all places, like Arnold Schwarzenegger. And they will not be so wrong, because bodybuilding, powerlifting and even armwrestling are only varieties of athletic gymnastics aimed at developing a certain group of muscles or increasing their volume. But there are complexes of exercises of athletic gymnastics, designed specifically for those girls who want to get a beautifully designed figure, but do not increase the muscles in volume. So do not think that if you decide to start athletic gymnastics, then immediately acquire huge muscles. Yes, and gyms are not necessary here. True, not all exercises of athletic gymnastics can be performed without shells, but it is quite possible to get by with their minimum, for example, performing exercises with dumbbells or rubber band. Of course, there are a lot of exercises for athletic gymnastics, only one of them is given in this article. When you are going to start classes, critically evaluate your own body, what you would like to change or correct. As soon as the decision is made, we start work.
Athletic gymnastics for women
Any complex of exercises of athletic gymnastics includes three stages: preparatory, basic and final.
The preparatory stage includes exercises without weights, the purpose of which is to warm up the muscles. It can be an easy run, jumping rope. And here, of course, several exercises for stretching and warming up the muscles. It's squats, preferably at a fast pace. You also need to do a few push-ups from the floor or support. The height of the support is desirable to alternate, as it will allow you to work on all the muscles of the chest and give or maintain its beautiful shape. The duration of the preparatory phase is about 6-10 minutes.
The main stage consists of exercises with weights. At home, you can use a pair of dumbbells or a rubber band. So, try this exercise at this stage:
- lying on his back, arms with dumbbells are spread out to the sides. Slowly we lift our hands up and just as slowly lower them to the floor;
- standing, in dipped hands dumbbells. Alternately raise the straight arms to the level of the shoulders and lower them down;
- we stand on the rubber band, so that the legs are at the width of the shoulders, the ends of the tape in the lowered hands. Without letting the tape out of your hands, do the slopes to the right and left;
- stand on the middle of the rubber band, ends in the lowered hands. In turn, we bend our arms in the elbows without releasing the tape;
- standing, feet shoulder-width apart, in the hands of dumbbells. Bowing, we raise hands with dumbbells in the parties;
- standing on the middle of the rubber band, pass its ends across your back and hold them in your arms at the chest level. From this position we perform squats.
All the exercises of this group are performed in 2-3 sets of 10-15 times each.
The final stage consists of exercises for relaxation and stretching of muscles. For example, these are:
- standing, feet shoulder-width apart, arms bent, hands clasping the elbows. We make the slopes, trying to touch the elbows of the floor. It is necessary to drag slowly, avoiding sudden movements;
- sitting on the floor, legs together. Slowly we reach for the toes of our feet;
- we make several head rotations, trying to stretch the neck as much as possible.
The duration of the final stage should not exceed 6 minutes.
It is recommended to practice at least three times a week, one hour and a half after meals. The complex of exercises of athletic gymnastics is advised to be changed every three weeks.
If before you were not keen on training, then you can have pain in the muscles. But do not worry, it should soon pass, and the pain will be replaced by a feeling of health and vivacity.