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Download "How to Build a GYMNAST BODY"

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Table of contents
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Table of contents

0:00
Intro
0:52
Joint Preparation
3:15
Basic Strength
6:43
Other Factors
7:13
Nutrition
8:21
Sleep Stress Management
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gymnastics
gymnast body
how to build muscle like a gymnast
gymnastics at home
how
to
build
gymnast
body
gymnastics method
adam godrosi
training
workout
work out
calisthenics
street workout
bodyweight training
fitness
bodyweight fitness
train like a gymnast
how to get a gymnast body
how to build a gymnast body
shredded gymnast
ripped gymnast
Subtitles
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Subtitles

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  • ruRussian
Download
00:00:02
video I'm going to share with you the
00:00:04
three steps of getting the shredded
00:00:06
gymnast physique
00:00:08
believe it or not you don't have to
00:00:10
train 10 times a week for 3 hours to get
00:00:12
a healthy looking lean body this is
00:00:14
proven by my and my students examples
00:00:16
gymnast spent so much time in the gym to
00:00:19
mainly work on their skills and routines
00:00:20
but their physique could be built and
00:00:23
maintained with way less training if you
00:00:25
want to have a shredded physique you
00:00:27
want to be stronger move your body with
00:00:29
confidence you just want to build a
00:00:30
healthier body with strong joints then
00:00:32
you just need to follow the principles
00:00:34
of gymnast strength training and you can
00:00:36
reach all that I just mentioned of
00:00:38
course there are other factors needed to
00:00:40
achieve the gymnast body that I have to
00:00:42
mention because if I'm not the comment
00:00:45
section will be full of them but I'll
00:00:46
talk about those at the end of the video
00:00:48
first let's see the three steps to
00:00:51
achieve the gymnast body
00:00:53
foreign
00:00:55
the first step is to join preparation a
00:00:58
whole unknown area for many people that
00:01:00
include special exercises that you might
00:01:03
never heard about this is not surprising
00:01:05
since these exercises were known and
00:01:07
used only by gymnasts but don't worry
00:01:09
with the gymnastics method system you
00:01:12
can learn them all since in body weight
00:01:14
training even the basic exercises are
00:01:16
compound exercises which means there are
00:01:19
several joints involved in the movements
00:01:20
you need to prepare those joints
00:01:22
mobilize and stabilize them in order to
00:01:25
execute the exercises properly and
00:01:27
pain-free in a simple push-up your
00:01:30
wrists elbows and shoulders get under
00:01:32
significant load you also need to
00:01:34
position and control your scapulas for
00:01:36
which you need to strengthen deeper
00:01:38
muscles that you probably never worked
00:01:40
on before besides these you need strong
00:01:42
core so you don't sag your hips and
00:01:45
cause lower back pain in the long run
00:01:46
for which you need proper pelvis
00:01:48
positioning so even in this basic
00:01:50
exercise you need five areas to prepare
00:01:52
in order to execute it properly get the
00:01:55
most results out of it and avoid overuse
00:01:57
injuries so in summary the goal of joint
00:02:00
preparation is to move around mobilize
00:02:03
and stabilize all major joints to be
00:02:05
able to do exercises later the best way
00:02:07
possible pain free and minimize the risk
00:02:09
of injuries for this you need to do
00:02:12
special exercises that after the
00:02:14
thorough joint preparation process you
00:02:16
can Implement into a warm-up routine as
00:02:18
a unique part think about these
00:02:20
exercises as small building blocks that
00:02:22
have important role in exercises you do
00:02:24
later if you pay attention to this
00:02:26
process you have a much easier time with
00:02:29
any exercise The Joint preparation
00:02:31
exercises may not look spectacular or
00:02:33
exciting so you won't see yourself
00:02:34
building big muscles with them but you
00:02:37
know what will you feel
00:02:38
that you dominate your body you can
00:02:41
isolate its different areas you can move
00:02:43
more freely and you are more stable and
00:02:45
stronger the gymnastics method system
00:02:47
starts with a complex thorough joint
00:02:49
preparation program where you can
00:02:51
mobilize and stabilize all major joints
00:02:53
that you'll need for the basic and
00:02:55
advanced exercises if you want to get
00:02:57
started download the gymnastics method
00:02:59
app in the app store or Google Play
00:03:01
Store become a member and get access to
00:03:03
the whole system you can also find joint
00:03:06
preparation exercises and tutorials on
00:03:07
the channel and if you want to learn
00:03:09
more in the near future subscribe
00:03:11
because I cover many topics and now
00:03:13
let's see the second step
00:03:18
the second step is to build basic
00:03:21
strength with both static and dynamic
00:03:23
exercises push-ups inverted rows V
00:03:26
sit-ups dips pull-ups leg raises squats
00:03:30
lunges and Kozak squats almost everyone
00:03:32
knows these exercises but only a few
00:03:34
build decent basic strength with them
00:03:36
most people don't take these exercises
00:03:38
seriously or even skip one or two even
00:03:41
though we call these basic exercises
00:03:43
they are not basic for many they can
00:03:45
perform them properly enough the best
00:03:47
example of this is the pull-up many
00:03:49
people do numbers of reps but can
00:03:51
perform even one full range of motion
00:03:54
chest to Bar pull up this is because the
00:03:56
scapular preparation and the basic
00:03:58
strength of the inverted rows were
00:03:59
skipped the point is that you need to be
00:04:01
really picky with these exercises always
00:04:04
pay attention to the right technique
00:04:05
pace and do reps like that focus more on
00:04:08
the quality over the quantity thanks
00:04:11
only to this you'll be able to build
00:04:13
more muscle in addition to the
00:04:14
previously mentioned exercises very
00:04:17
aesthetic exercises also play a role in
00:04:19
building the gymnast strength and
00:04:21
physique the goal here is also preparing
00:04:23
your body to the more advanced exercises
00:04:25
don't want to do planches levers or
00:04:28
human Flex without having these Basics
00:04:30
l-sit shoulder stand and elbow lever
00:04:33
these are exercises that anybody can
00:04:36
learn and after mastering them have an
00:04:38
easier time with the more advanced
00:04:40
skills your body and nervous system need
00:04:42
these Basics and believe it or not the
00:04:45
aesthetic skills also add to your
00:04:46
physique since you give your muscles a
00:04:49
whole new stimulus even here at the
00:04:51
Second Step you can go through an
00:04:53
incredible transformation if you do
00:04:55
these exercises properly if you do them
00:04:57
with the right quality you'll be amazed
00:04:59
by the results if you want to test
00:05:01
yourself how well are you in these
00:05:03
Basics you can follow along test videos
00:05:05
on the channel if you do these previous
00:05:07
two steps right I believe you'll be
00:05:09
satisfied with your body and will feel
00:05:11
much better if you want to build all
00:05:13
these up the quickest way possible
00:05:15
following a well-structured plan just
00:05:17
click the link below and get started
00:05:19
foreign
00:05:22
the third and last step is the advanced
00:05:25
exercises variations and skills with the
00:05:28
following exercises you can put the
00:05:30
icing on the cake and achieve the real
00:05:31
gymnast physique here come the advanced
00:05:34
variations such as the challenging ring
00:05:36
push-ups or dips one arm variations
00:05:38
explosive exercises and the real muscle
00:05:41
mass Builder weighted exercises once you
00:05:44
have the basics you can get started with
00:05:46
the muscle up press the handstand or
00:05:48
Advanced strength skills such as the
00:05:50
front lever planche or human flag not to
00:05:53
mention the typical gymnast exercises
00:05:54
like rope climbing handstand push-ups or
00:05:57
pump swing that I talked about earlier
00:05:59
on the channel there are many
00:06:00
opportunities but without the proper
00:06:02
preparation and Basics it makes no sense
00:06:05
to get started with these exercises I
00:06:07
think we can agree on that there is a
00:06:09
recommended order in these Advanced
00:06:11
variations and moves and you also need
00:06:13
to build them up progressively step by
00:06:15
step so just to summarize the point is
00:06:17
to have the right fundamentals prepare
00:06:20
your body and Joints build massive basic
00:06:22
strength and only after this getting to
00:06:25
the more advanced exercises step by step
00:06:27
all these together will get you the
00:06:29
gymnast body not only the second or
00:06:31
third step keep this in mind and stay
00:06:34
tuned because I talk about these steps
00:06:36
in more detail in the following videos
00:06:37
and now let's mention the other
00:06:40
important factors just briefly straight
00:06:42
to the point
00:06:47
the question is not whether it can be
00:06:48
done or not but whether you are willing
00:06:51
to do it other people just like you have
00:06:53
already done this process they achieved
00:06:55
that dream physique learn their desired
00:06:57
exercise besides doing their jobs having
00:07:00
a family Etc we talk about only three
00:07:02
sessions a week if later you can do more
00:07:05
that's great but with only three
00:07:07
sessions you can succeed everything is
00:07:09
there for you the plan is ready the only
00:07:12
thing needed is you
00:07:17
obviously if you want to be shredded you
00:07:19
need to pay attention to your nutrition
00:07:21
but not necessarily that drastically as
00:07:23
you might think this is a complex topic
00:07:26
and in this video I won't get into it
00:07:27
but there are several nutrition
00:07:29
strategies that you can use and get
00:07:31
results whether you are vegan doing keto
00:07:34
or having a balanced diet there are many
00:07:36
solutions and unless you have any
00:07:38
intolerance or health issues you can
00:07:41
pretty much pick the one you like the
00:07:42
most and do that I tried many ways I ate
00:07:45
really clean counted calories cut sugar
00:07:48
completely and there were times when I
00:07:51
just did fasting and ate pretty much
00:07:53
everything I wanted both ways worked the
00:07:55
other thing is that you don't need to
00:07:57
take tons of supplements to succeed
00:07:58
certain supplements have their place but
00:08:01
you don't necessarily need them if your
00:08:03
diet is good and don't even think about
00:08:05
illegal
00:08:06
spices since the whole point of the
00:08:09
process I just described is to prepare
00:08:11
your joints and only after that the
00:08:13
muscles if you take any juice and build
00:08:15
muscle suddenly your joints and tissues
00:08:18
won't be able to keep up and you only
00:08:20
get injured
00:08:25
it might seem obvious but proper rest
00:08:27
sleep and Stress Management are also
00:08:30
part of the process these need to be in
00:08:32
harmony with your training if you don't
00:08:34
pay enough attention on recovery you
00:08:36
don't sleep well you go out to party and
00:08:38
drink you stress at work this will all
00:08:41
hold you back it has become clear many
00:08:43
times among my students that
00:08:45
insufficient sleep or increased stress
00:08:47
was the weakling which caused them to
00:08:49
hit Plateau I know that it can be
00:08:51
difficult but you need to try to balance
00:08:53
all these factors consistency and
00:08:55
awareness are Keys nobody is perfect but
00:08:58
if you can balance them most of the time
00:08:59
you will see the results
00:09:01
if you want to follow along these three
00:09:03
steps I've mentioned with a proven
00:09:04
system download the gymnastics method
00:09:06
app in the app store or Google Play
00:09:08
Store become a member and get access to
00:09:10
all of my programs tutorials nutrition
00:09:12
tips and the consistently expanding
00:09:15
content after you join I can also help
00:09:17
you personally in the private community
00:09:18
on the live q and days if you like this
00:09:21
video give it a thumbs up and subscribe
00:09:23
for more in the following weeks I will
00:09:25
upload many useful videos and if you
00:09:27
haven't watched my previous videos about
00:09:29
joint preparation and Basics check them
00:09:31
out on the screen now
00:09:36
foreign

Description:

DOWNLOAD THE APP: Google Play Store: https://play.google.com/store/apps/details?id=com.virfortis.gymmethod App Store: https://apps.apple.com/us/app/gymnastics-method/id1661126178 How to build a gymnast body? In this video, I’m going to share with you the 3 steps of getting the shredded gymnast physique. Believe it or not, you don’t have to train 10 times a week for 3 hours to get a healthy looking, lean body - this is proven by my and my students examples. Gymnasts spend so much time in the gym to mainly work on their skills and routines, but their physique could be built and maintained with way less training. If you want to have a shredded physique, you want to be stronger, move you body with confidence or just want to build a healthier body with strong joints, than you just need to follow the principles of gymnasts strength training and you can reach all that i just mentioned.

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