Train like an Olympian
Train like an Olympic Gymnast
U.S.A has chosen their women’s Olympic gymnastics team to represent in the upcoming 2016 Olympics being held in Rio. The “fierce five” is what the girls have been named. Simone Biles will be joining forces with retuning Olympians Gabby Douglas and Aly Raisman along with first timers Laurie Hernandez and Madison Kocian. These young athletic women dedicate a lot of their time and energy into training and preparation so they can be ready for their big event. Have you ever wondered how hard an Olympian really has to work to be able to bring home the gold medals? If so, I have some tips that you can add to your everyday work out routine to become fit just like them.
Olympic gymnast have to achieve the ultimate combination of flexibility, lean muscle and impressive body-to weight ratio. Here are 5 moves that you can try to train like an olympian.
1. The Floor: The floor is used for a number of different exercises, especially a series of tumbling moves. Tumbling strengthens your flexibility and balance. Two exercises that can get you tumbling like a gymnast are squat thrust jumps and somersault pushups. It is suggested that you challenge yourself to minimum of 60 seconds for each of these exercises.
2. The Horse: The horse can be very tedious, however it is attainable. This routine involves precise movement in single leg, double leg and scissors swing with only support from your arms. Abs anyone? Working on this routine will definitely help out that main core area of the stomach that is oh so stubborn. Because these are very intense movements, you can start of light and work your way up. It is suggested to try out the “Lying Scissors;” kick in and out 25 repetitions, then rest 30 seconds. Try this for at least 3 to 5 sets.
3.The Rings: The rings are suspended cables that gymnast must hang on to within their routine without making them swing. This takes a lot of upper body strength. It is suggested that the “hanging leg raise” exercise helps to simulate the strain of the rings.
4. The Vault: The gymnast sprints 20-25 meters down a runway then hurdles onto a spring board. Sounds easy enough for people who run right? Nope, this too take a lot of extensive training. To be able to do the vault it requires a combination of leg speed, hip power and extreme body awareness in the air. An exercise that you can do is a 10 by 10 on the treadmill. Set your treadmill on a high incline and go as fast as you can while consistently running for 15 seconds, rest about 30-60 seconds then repeat up to 10 times.
5.The High Bar: This take a lot of hand and forearms strength. Gymnast have to have good grip of the thick high bar as they twist and twirl. A good strengthening exercise for this is to perform 10 body weight dead lifts followed by 10 body weight pull-ups.
Yes yes, I know all of these moves sound intense, but these are moves that you can easily do by personalizing them into your own work out routines. Remember only do as much as your body allows, listen to your body. Have fun with these moves and be the Olympian in your home!
Let’s wish the ladies good luck as they travel to Rio to represent for the U.S.A in the 2016 Olympics.
The Kimmy Nicole
