Principles of Physical Fitness
Basic principles of physical training for gymnasts:
- pedagogical activity;
- focus on the best results;
- physical complication of the sports training system;
- clear adaptation;
- controlled dynamics of loads during training.
Based on these principles, the necessary system of physical training for gymnasts was created, which was tested on various athletes from beginners to Olympic champions. An important feature in the physical training of gymnasts is the need to create motor potential at the same time as the athlete’s skills are being improved.
To improve the physical fitness and health of a gymnast, proper and balanced nutrition . It is important to recognize the relationship between nutrition and athletic performance. Gymnasts' diet should be rich and varied, containing proteins, carbohydrates and a small amount of fat. It is necessary to take into account the age and gender of athletes, body weight, type of sport, and environmental conditions.
Nutrition should fill the body with the necessary amount of energy, which is spent during gymnasts’ training. It is also necessary to consume the required amount of liquid. It is extremely important that the diet contains 15% proteins (lean animal meat, poultry, fish, cheese, cottage cheese, legumes, peas, soybeans, beans), 25% fats (animal and vegetable) and 60% carbohydrates (bread, pasta, cereals, vegetables, fruits, sugar, glucose, jam, honey, dried fruits, raisins, prunes).
To normalize the condition, milk and dairy products, as well as alkaline mineral waters, are included in the diet.
Find strength through pain
You won't do several thousand pull-ups until you break a certain barrier in your head. This will hurt. Khan has his own technique: if it takes 5-6 seconds to complete a pull-up, he gives himself about 25 seconds of rest. During this time, the level of lactic acid decreases, so you can safely begin new repetitions. All the advantages of such a workout are obvious: “In seven weeks, I significantly developed muscles and burned about 3% of my existing fat.”
» Pull-up record
Some clients of fitness clubs want to build muscle, but cannot even do 12 pull-ups. The main principle of pedagogy is from simple to complex. First you need to learn how to do 12 pull-ups, and then start doing “bodybuilding”. My opinion is shared by Dr. Luber, the Department of Education and the Department of Defense. I hope you will agree with me.
Lovers
When I was at school, only one boy in our class could not do pull-ups. Today in my son's class, only 3 people can do pull-ups. Over 30 years, the number of children in school who can catch up has dropped from 97% to 10%! It’s better not to talk about adults: no time for physical education - no ability to do pull-ups. Of those who have a fitness club card, only one in ten can do pull-ups!
In 2007, the Planet Fitness network of fitness clubs hosted all-around competitions. One of the types of this all-around was pull-ups. 25 people competed: 5 women and 20 men. The best record among women is 21 pull-ups. The men's winner did only 25 pull-ups. Twentieth place among men was taken by an athlete who did 5 pull-ups!
More than 100 thousand people work at Planet Fitness. Of this huge number, only 25 athletes were able to do more than five pull-ups.
Professionals
Professional turnstile men do pull-ups against time. There are records in pull-ups: in one minute, 3 minutes, 30 minutes, in 1 hour, in 6 hours, in 12 hours and in a day. But how much can a professional pull up in one approach?
In November 2006, Jason Armstrong set a pull-up record in Texas. In 12 hours he did 2409 pull-ups! However, here is what he says about his achievements in one approach: “Before I decided to do the result for quantity, I was able to perform 40 pull-ups without leaving the bar without a pause, and 6 months after starting “marathon training” I only managed to do it 25 times.”
Even for a professional turnstile athlete, 25 times in one approach is a very high result.
12 pull-ups
Dr. Luber in his book “Bodybuilding Our Way or the Secrets of the Rocking Chair” writes that muscles grow better in those who have a base. According to Luber, the one who can do 12 pull-ups on the horizontal bar has a base. People from the USSR Ministry of Education had the same opinion, who believed that a physically developed tenth grader, in order to have an A in physical education, should be able to do 12 pull-ups.
Several newbies contact me every day. People who come to my gym say they want to build muscle. For muscle seekers, my first question is simple: how many pull-ups can you do? The answers vary diametrically: from “I’ve never been able to do pull-ups at all” to “I think twenty times.” To be honest, I already forgot when a man came to me who did 12 pull-ups at our first meeting. Usually this is 2-3 pull-ups.
50 pull-ups
I recently bought a book for 250 rubles, which had 100 pages, 200 photographs and a promise to teach you how to do 50 pull-ups in one set, after training for only seven weeks. The book was written by a fitness trainer from the USA. I hope this trainer has more clients, and Russian publishers were able to sell the entire circulation. The author claims that he is now 40 years old and does 50-100 pull-ups per workout. I'm 37 and I do 130-320 pull-ups a day, but I can't do 50 pull-ups in one set!
Despite the fact that people usually do 2-3 pull-ups, less often 10-12, the tendency to fantasize makes them tell stories about those who do 50 or more pull-ups in one approach. On YouTube you can watch how outdoor fitness enthusiasts do 50 pull-ups, but the execution of such pull-ups is not ideal: either the arms are not extended, or the legs are jerked, as in breaststroke swimming.
I heard that the third-class standard in gymnastics is 20 pull-ups in a set. I haven’t seen it myself, but those who can do 10 pull-ups said that they have seen how masters of sports in gymnastics at the Institute of Physical Education can do 50 pull-ups.
1000 dollars
There was a time when a master of sports in gymnastics worked for me as a coach. Conversations about records in pull-ups aroused such interest among one of the clients that he promised to pay this gymnast $1000 if he did 50 pull-ups with him. The gymnast wanted money, but did not have the strength to take it. It was enough for 20 times. The client gave 3 months for preparation and preparation began. The poor fellow really thought that in three months he could raise the result from 20 to 50 pull-ups.
30 pull-ups
After two months of preparation, a group came to our club to conduct a promotion of cosmetics for men. The promotion was carried out by the magazine “Men’s Health.” The benefit of the promotion for the fitness club was simple: whoever does the most pull-ups will be written about in the magazine. After two months of preparation, my friend, a master of sports in gymnastics, did not 20, but 24(!) pull-ups. The rules for pull-ups were quite strict: extend your arms to the end, do not bend your knees. When I found out that the best result belonged to a boxing coach from World Class, I said: “It won’t happen that Swedish hangers-on on earth will boast about Russian strength.” Under the wary glances of the girls-promoters, with all my strength I did 30 pull-ups.
500 dollars
After defeating World Class, I entered into a “criminal” conspiracy with the gymnastics master and taught him the tricks of the pull-up footwork, on the condition that he would share the prize money with me. Now he was doing pull-ups, observing the “don’t bend your legs” rule, but working with them like a butterfly swimmer.
On the appointed day, the gymnast twitched on the horizontal bar 50 times and we divided $1000 equally. It becomes obvious that if you do pull-ups with the “correct” technique, you can earn five hundred bucks. That's exactly what I got by focusing on changing my pull-up technique.
As life shows, you can’t kill two birds with one stone, but you have to choose, either a record or muscles. If you are not going to bet on money, but want to build muscle, then you need to pull yourself up not only in quantity, but also conscientiously.
Excess weight
In addition to muscle growth and strength, body weight affects the result in pull-ups. As observations have shown, an extra kilogram of fat takes away about half a repetition from the result in pull-ups. To be more precise, 8 kilograms of fat subtracts approximately 6 times from the record. For example, if a beginner athlete's record is only 6 pull-ups, but he has 8 extra pounds of fat, then by losing them he can improve his record to the normal 12 repetitions. If desired, 8 kg of fat can be lost in 2-3 months. And this without losing power! This is why I convince my clients not only to work their muscles well on the horizontal bar, but also to move the spoon correctly at the table.
Simple conclusion
If you follow my method of backyard athleticism, you will have good muscles and a minimum of fat by doing 30 pull-ups in one approach.
After participating in the Kunstkamera program on the New Channel, 11-year-old resident of Vladimir-Volynsky (Volyn region) Oleg Stukov became a celebrity. The boy is recognized on the streets. Of course: in front of an astonished television audience, he did pull-ups on the crossbar... 120 times! Even adult gymnasts cannot do this. The phenomenal achievement of a Volyn schoolboy has every chance of being included in the Guinness Book of Records...
Gymnast training
Gymnasts' training is systematic work, focused on winning, and working with complex exercises. To achieve these goals, certain exercises and methodological techniques are used. They are selected in accordance with the general and physical preparation of the athlete. Its capabilities of the body, as well as motor and mental abilities.
The training process must be systematic and consistent. Several training cycles are developed at once: for a week, for a month, for a year, for two years and for four. They describe the complexity of the exercises, their volumes and stages at which the best results should be achieved. The most important thing is that the athlete does not lose interest in training due to great physical and psychological stress. To improve your psycho-emotional background, as well as maintain the body, we recommend the drug Apitonus P - this is a complex of natural vitamins that was created for athletes. You will always be in a great mood and in decent physical shape.
Training loads depend on many factors: age, initial training. The foundations of sports training were formed through the joint work of teacher-trainers, scientists, as well as experience in educational work. These principles are based on the principles of training and education. By following them, the gymnast carries out both one training session and a multi-year process of training at all levels of sports qualifications.
Morning workout
The following exercises can be done as morning exercises, as well as before strength exercises:
- rotate with clenched fists separately and clenched palms;
- rotate your neck with a large amplitude, touching your chin to your chest;
- rotate your forearms on outstretched arms;
- holding your palms on your shoulders, rotate your elbows, thus stretching the shoulder joint;
- rotate the pelvis as much as possible, this warms up the lumbosacral part of the spine;
- lean forward, touching your feet or the floor with your hands;
- we bend to the sides, you can help with the opposite hand, raising it above your head;
- we stand up straight and twist our body, trying to look behind us without moving our legs.
Sports nutrition for gymnasts
When doing gymnastics, you spend a lot of energy and time; to restore your body and improve your health, it will be useful for you to take sports nutrition for gymnasts. We recommend the dietary supplement Leveton P. A drug that is created specifically for athletes preparing for competitions. It is most effective for gymnasts. Leveton P contains a full complex of vitamins, microelements and amino acids that are necessary for any athlete. We also recommend taking Elton P , which increases energy and strength.
“At the age of four I did two pull-ups, and at the age of seven I already did 25.”
“I started playing sports before school,” says Oleg, shy and blushing with excitement. - But not by pulling up, but by freestyle wrestling. I trained a lot. The first time I did two pull-ups. I was four years old then. At the age of seven I had already done 25 pull-ups. Then more and more. And about a month ago I did 103 pull-ups. Dad said that this was a record and called the Kunstkamera.
It was April 14,” says the 28-year-old father and coach of the record holder, Ivan Stukov, three-time champion of Ukraine in kettlebell lifting, candidate for master of sports in freestyle wrestling. “My son’s achievement is, of course, impressive. But at first I joked about the “Kunstkamera”. And then I decided to call there. After listening to me, a representative of the TV channel immediately said that this was a record and invited us to come as quickly as possible...
I really liked it in Kyiv,” Oleg recalls with pleasure. “My dad and I were met at the station and taken by car to the gym. The trainers there are top class! I did a warm-up. Then the transfer began, and I began to pull myself up. The first attempt was unsuccessful. I only did 33 pull-ups and jumped off. I rested for about five minutes and went back to the bar. On the second attempt I did 120 pull-ups. Everyone was very surprised.
How did you feel after that?
Tired, of course, but recovered quickly.
Where do you train at home?
In an ordinary basement. There are only mats on the floor. And I pull myself up on a water pipe. I do freestyle wrestling with my friends. One of them, Vovka, does 50 pull-ups, the rest of the guys do 10-15. I continue to train my arms, I want to do 150 pull-ups.
Does your mother prepare any special “sports” dishes for you?
I don't follow any diet. Most of all I love pizza and chicken.
What are your hobbies besides sports?
Fishing and mathematics. In mathematics I always get 12 points. But in physical education - 11. I also did ballroom dancing (shows certificates and diplomas of a participant in city and regional competitions. - Author). I recently quit...
“Our son started kettlebell lifting even... before he was born”
How many times does the father of the record holder do pull-ups? — I ask Ivan Stukov.
My personal record is 32 times. If I’m not mistaken, a member of the Ukrainian freestyle wrestling team, Yuriy Petrenko, did 100 pull-ups, and this was considered a real sensation, because even professional gymnasts perform this exercise a maximum of 50-70 times!
Stukov Sr. received 50 medals during his sports career. Stukov Jr. approached his 11th birthday with 27 awards. Among them are 6 gold medals in freestyle wrestling. The teenager also has a completely unique medal: for... 4th place. The fact is that in 2002, when the boy was seven years old, he took part in a traditional freestyle wrestling tournament among boys and girls aged 12 to 15 years and in the weight category up to 24 kilograms. Stukov weighed only 18 kg, was the youngest participant - and took 4th place! The organizers of the competition called this result outstanding and decided, as an exception, to produce and present a medal to Olezhka in a solemn atmosphere.
Pull-ups are a hobby, and, of course, an integral part of the training process,” says Ivan. “It gives strength and endurance to the hand, which is very important for a wrestler. Our main goal is to make Olezhka an Olympic champion in freestyle wrestling. He has the makings. We will try, and then life will show. As for the Guinness Book of Records, to be honest, I don’t care much whether my son’s achievement will be included in it.
Olezhka is our only child,” the record holder’s mother, Olga, joins the conversation. — I started doing sports, and kettlebell lifting, very early, even... before I was born (smiles. — Author). When I was pregnant, if the baby didn’t move for a long time, I put 50-gram weights on my stomach (the kind used by store clerks), and the baby immediately reacted, started actively beating with its arms and legs... In general, I’m happy that my son found yourself a favorite pastime. He is growing up to be a strong, real man and in good health. True, sometimes after intense training his stomach hurts. Like any boy, he can play pranks and mischief, but he has a good character. Recently I took patronage over two old neighbors. He buys food for them and takes out the trash. And he does this on his own initiative, not for show.
The following fact eloquently testifies to Olezhka’s kindness and sensitivity: he recently saved a dog from certain death, despite the fact that he had to disrupt the lesson and rouse the entire class to its feet. It was winter. The bell rang for class at school. Suddenly the door opened into the classroom with a cry: “Help save the dog!” - Oleg ran in. As it turned out, on the way to school he came across a stray dog, frozen into a puddle overnight. The animal squealed pitifully, trying with all its might to escape from its icy captivity. Olezhka began to help him. But the boy failed to rescue the dog himself, and then he rushed for help...
