Gymnastics Strength Training for Beginners!!
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- เผยแพร่เมื่อ 19 มิ.ย. 2024
- 📲 Train with the GymMove app to get strong, flexible and learn handbalancing www.sidpaulson.com/app
› Gymnastic Strength, Flexibility & Handstand Training For Adults
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1) Plank 0:53
2) The Ring Row 1:40
3) Bodyweight Squat 2:20
4) Pushups 2:49
5) Tuck-ups 3:33
Train 2-3 times a week
Thanks Ellie!
Reps and sets?
Thanks for the amazing video Sid! I'm near my flexibility goals somewhat but I need some more strength lol. So I could not think of anywhere else than your channel! I'm very pleased and I like how you point out the specifics for each exercise. Keep up the good work :)
Amazing. I feel like every athlete should take lessons from gymnastics, especially with this guy. FREE content that is actually from an expert. Please keep this up!
We can learn from ALL athletes and sports. But I agree the physical Preparation from Gymnastics is one of the most useful things to pick up on! Thanks for watching, I will do my best! 👌
I’m doing this workout for sometime and the results are great. It actually was pretty difficult to find a solid beginner’s workout, so I personally thank you very much!
what sets and reps did you do?
for my perspective wow thanks, you make the best training tutorial ever!
This is the best fitness video I've ever seen. Straight to the point, and no confusing technical jargon. Very well done!!
Thanks!
If this is the best video, you’re kinda lost my friend. Check out Jeff Nipard ✌🏽
I've always been into weight lifting and tried boxing for fitness. But I've always respected gymnasts in what they can do with their body. I will try these exercises. Are there a recommended sets and reps for these movements?
Awesome man! Do 3-8 reps for 3-5 sets.
Yea totally I agree!
@@sidpaulson1 and plank seconds and sets?
Aim for 3 30 second planks if this is too easy 45 seconds, again if this is too easy 1 minute
Did you try ir ?
Thank you for explaining and showing us so clearly !!Awesome, well done!!🙏🙏❤❤
You are so welcome
I’m 35 years old and feeling great thanks to this style of exercise! GST!!!🙏
Awesome. Hope training is going well!
@@sidpaulson1 Thank you my brother!
@@sidpaulson1 great video. What are the rep ranges one should use? Thanks.
I'm into Shotokan Karate. So was already doing cardio, static stretches, weight and body weight exercises for strength and conditioning. Recently I have upgraded to basic gymnastics workout. Believe me, now I don't want to go back to my earlier body weight exercises. Gymnastics is so precise, advanced and effective. Never going back to calisthenics now.
Sid this is immensly helpfull.Been waiting for a thomas flare turorial as well
Haha I need to find someone who is good at teaching it😅
Great exercises. I think gymnasts have the best bodies, strong and supple. Couple that with the courage it takes to pull off gymnastic routines. Wow!! Would love to see more, especially exercises which require no specialist equipment. Also, what kind of diet do gymnasts follow?
We eat like normal people. Like everything we go for quality over quantity.
Always sucked at the flexibility and body strength, and it's always been a dream to start doing crazy pull-ups and what not.
We all gotta start somewhere! Thanks for this :)
Yes we sure do! Keep going! 👌
Thanks for all the videos. They are a great help to me.
Your welcome man. Happy they are helpful for you 😊
Great exercises to begin! With this and the flexibility for beginners you can start building a strong base for bodyweight and gymnastics training. Some of my team mates in gymnastics (for adults hehe) try to kick up to handstand and do tumbling without having mastered some of these basics and the results are poor. We all want to do funny and big stuff but there is a logical roadmap for achiving skills, and the conditioning really improves your skills much more than repetition.
Yes that’s what most people tend to do, and I try to do my best to change that and make people build the correct foundation before moving on to advanced skills and exercises.
ABSOLUTELY!!!!!!
Great video, great cueing, obviously lots of work on the back end keep it up brother!
Thank you! Will do my friend! :)
I play football but I'm tryna get on y'all level lmao. Y'all fr some beasts
You will get there too ;)
Thank you. Would be helpful to know the reps and sets, and how to know when one can advance onto harder variations
I will try and do an updated version on this soon!
Thanks for sharing - definitely will help 🔥
No problem 👍
Best gymnastic video!
Thanks again 😁
Thank you so much for this.
You are welcome!
Excellent. I've been doing some dumbbells, some cardio and some freeletics. But I want to strengthen the core, and some smart person told me to look up gymnastics.
It’s excellent.
Wow, it's amazing. Your dedication is incredible.
Thank you very much!
Hey Sid! I was wondering what kind of break down for sets, reps, and hold time you’d recommend?
For strength 3-8 reps, 3-5 sets depending on how many reps you do. For holds about 70-80% of your max hold.
They also work with lateral reps. Start with 1 rep and work your way up to 10. Come back down from 10-1 rep.
Highly informative and great editing!
Much appreciated!
Sid, I met you on Instagram, I really enjoyed your work and I decided to look for you on TH-cam, again it surprised me. But I would like to ask you one thing, which I believe is the wish of many. Why not make a playlist from beginner to advanced in artistic gymnastics? I wish I could take classes, but I do not have enough money, it would be great if someone like you posts these lessons on TH-cam. An example could be the progressions of L-Sit, Backlever, Frontlever, Planche, Maltese, Iron Cross as you do in gymnastics. In short ... A whole class at a gym just separate it into videos. It would be very felix if you can do that. Out that will attract many people to your channel since a gymnast has much more technique than a guy who does calisthenics ... Anyway, I hope you see my comment and put into practice brother;)
Great comment. Thanks for looking me up here, I’m sure you can find plenty of content here to benefit you. Most of the videos I have ARE for Artistic Gymnastics, I most often market and display my videos as “bodyweight” training because many people get discouraged when they here it’s gymnastics because they think they can’t do that AND I want to help and change the way calisthenics guys train, and hopefully make them follow to the gymnastics approach in terms of programming,progressions and using proper form to reach their goals safely. I will do videos on all of those eventually, it takes time to make the videos and I sometimes have other videos I want to post:) I will do my best to keep posting great content!! **Thanks for the comment**
On INSTAGRAM ME TOO!
@@sidpaulson1 yes, Sid, I have learned that if there's one trainer to have, its a gymnast. Good job and thank you.
Well with all the workout exercises follow these strength training areas of push/pull of arms, push/pull of legs, core, and lungs. In prior to this, like the video progression of push ups, squata/lunges, plank, rows, and running/swimming is a exercise routine that everyone should follow to tone or strengthen your body.
Yup! 💪
exceptional video, well done
Thanks! :)
Looking good!
Thanks Gregg!🤟
The plank looks different than any I’ve ever seen. However, it makes sense when you think about it, it’s recruiting a lot more than if you just kept a neutral spine. I especially like the protraction of the shoulders, getting the serratus involved.
It's very sports specific.
@@sidpaulson1 I can tell, I’ve started using it as it seems it would be better for martial arts as well.
Thxx, very insightful
No problem at all!
this is pure gold
Thanks! 🙏
Never seen push-ups like that before - foot extended instead of flexed. Definitely gonna try them that way.
Not that important. Do what feels good.
Thank you so much!
You're welcome Sophia!
Looks like I already do 3 out of 5 of these exercises (them being push-ups, ring rows, and squats). For the squats though, I personally prefer doing squats with weights.
I’m not necessarily training to be a gymnast but I have high level of respect for their training. Especially the ones that specialize in the still rings. Which got me to working with gymnastic rings as one of my major exercises. As for push-ups, I like to do them with parallettes because it feels much more relaxing for my wrists but to each their own.
Edit: Currently running an upper/lower split where I do gymnastics style exercises (parallette push-ups and ring rows supersets, followed by dumbbell overhead presses) for my upper body days and powerlifting style (squats and RDLs) exercises for my lower body days. This is to emulate olympic gymnastics and olympic weightlifting.
That sounds like a good training split. Hope training is going well!
Useful thank you😊😊😊
Welcome 😊
Great video!!
Thanks Dean!
You’re well on your way
Thank you 😇
Thanks i will try this
Most welcome 😊
Very Good tutorial. Also for begginers .THANKS
Thanks man. Happy you enjoyed it!!😊
sir thanks for helping me...
I have a question for you, I loved this video and I've been looking for starting this sport, and a total beginner and I want to ask if you make any type of stretching before/after this training, which I want to start too and progress, in my City there isn't any place for doing gimnastic, I'm currently 16 years old and I want to start It so i want to be part of this amazing sport. Also, thank you so much for making this typo of videos for beginners like me or other people which is something that I admire a lot from great people, I Hope you have a fantastic day and thanks again for answering, if you do, you don't have to if you don't want to anyways ❤💪💪
Yes I would do stretching after this routine. You check out my beginner stretching routines for tips on how to get started! :)
I love this begginer videos. Here where I live you can only go to gymnastics when you're younger. You're not accepted at a gymnastics gym when you're 20, for example, so I can not start gymnastics with professional support, so this videos are really helpful. Hope you keep us updated with this awesome content here on youtube and on your instagram account. Thanks
Thanks man. Happy you like the beginner videos, more great content for beginners will be posted!:) Yes it’s difficult to start with gymnastics at a later age, but there’s so much can learn Online on your own! Keep working!!😊💪
Nice , just a start up . Long way , work hard , finally it will give result . Keep on exploring .
Will do. Thanks for watching!
Excellent
Thank you so much 😀
Ending music pls :D
Nice tips bro, I'll use your tips to get out of the sedentary haha
Don't remember, I'm sorry haha. Thanks for watching!
It’s a remix of Galantis - In my Head. Maybe this one? th-cam.com/video/zxWOZ9Q0Eiw/w-d-xo.html . There are a lot of cool remixes!
So cool
Thanks!
Sid, glad I found your content. Some 4 years later, anything you’ve presented here that you’d change / update today? Do you have a reference for progressions to advance each of these basics?
I think this is a good base. But I would probably change the entire thing now. Learned so much the last 4 years.
@@sidpaulson1 sounds good, thanks for your reply. I’ll await some updated content, perhaps, or the release of your Strength program on Gym Move.
basics is where it's at!
That is totally true!
Thanks 🙏 new subscriber here!
Welcome (sorry for late response)
Isn't your back supposed to be straight during a plank ?
@Dovakiin seventeen So when you refer to contracting muscle, are you referring to contracting the abdomen, glutes and legs, while holding plank, while relaxing shoulders? A preemptive thanks!
Hollow Plank , it focuses more on the core
I have no idea what any of the replies are talking about.
Dovakiin seventeen b
@@aaliyahhhh1455 They're talking about how to use (contact) the relevant muscles in order to get the most gains from the exercise.
Nice!!
Thanks 🙏
good gym !!
1 - Prancha 30s x 3
2 - Remo deitado 8 x 3
3 - Agachamentos completos com braços esticados 12 x 3
4 - Flexões escapulares no chão 8 x 3
5 - Abdominais esticados 50r
Thanks!
@@sidpaulson1 Thank you for helping me to get better. Keep up the good work Sid.
Thanks!!!!!!!!!!!!!!!!!!
You're welcome!
Wow your so strong
Thank you, and welcome to the channel!
This is basically exactly pilates. If you want to do some gymnastics but can't find the motivation to do it alone, try doing a pilates lesson. It also gives great tips on breathing and how to properly engage the core
Sounds great :)
GREAT POINT RIGHT THERE!!!!!!!!
thanks
No worries! 😊
Hi Sid this is interesting, and very helpful i will try some of these when i do exercise in the evening. Have a Merry Christmas and may all dreams come true for 2018 kind regards.
Awesome man. Happy you enjoyed it. Merry Christmas to you too 🎄
Underrated channel.
Thanks!
Isometric exercises such as planks are often recommended, but you should be aware of your temperament. They can be very demotivating for many--because they are not active, but require stasis, not unlike wall squats. If you continue to do them with a positive and ambitious attitude, then they may work for you, but if you dislike them...try an active movement...such as a knee raise or leg raise for the core.
It's a basics progression.. As soon as you can do them you should move on to a harder progression! :)
respect 💪🔥
Thanks man!
This is a great informative video. I have a history in mixed martial arts however, my strength and flexibility are definitely needing improvement. I'm 16 and was just wondering whether it would be possible to achieve similar abilities as gymnasts, or whether this is an ability only acquired during the growing/developmental stages?
Yes of course it is possible! I have only trained for around 6 years. Started at 18 :)
ANYTHING IS POSSIBLE IF YOU SET YOUR MIND TO IT BROTHER!!!! ANYTHINGGGGGGG
Going to start these and see how my future will be
Go for it!
And? 9 month later?
Let’s hope it turned out well!
Great stunts at the background
Yup! 🌟
Hi Sid, is there anywhere you are talking about your diet and what do you eat? Would love to know that. Tnx :)
I don’t really have any specific diet. I just focus on eating “healthy” food, which I think most of us know what we really need!😉
Question: why are the ankles plantar flexed during the push up and plank exercises as opposed to the technique I have practiced, in which my toes are dorsiflexed
Question about push-ups. Why do you have to put shoulders on protracted position at the top? Because some people say that the correct form of push-ups is to have the shoulders at retraction at all times so they have a stable position to perform the movement without getting injured in the long run.
Excellent video btw! I would love to start training gymnastics and develop that incredible strength that you guys have.
Check my most recent video on the push ups. I go for protraction to engage the scapula and Serratus anterior. It also keep the shoulders from collapsing! ☺️
@@sidpaulson1 Thanks a lot, and keep it up with the videos!
Will do. Thanks for watching Victor! 🙏
Thanks dude
No problem David.
I’m 22 years old. Is it too late to start doing gymnastic. I grew up in a small town where there were very few sports. I didn’t have the opportunity to play the sports I wanted. Gymnastic has always been interesting and something I wanted to do. What are the risks and obstacles to starting gymnastic at age 22? I know that gymnasts are very lean. I’ve been lifting weights all these years, but I’m too bulky. Should I cut down from 175 pounds to 150 pounds at 5 foot 8 inches?
Hello !
Do you recommend doing a circuit or isolating the series exercises?
Great video, +1
Depends on your time frame. Doing the exercises separately will be the most beneficial in my opinion! :)
CIRCUIT TRAINING ALL THE WAYYY BROTHER NO DOUBT!!!!
If we want to follow in sequence how to improve from here, what video do i go to next after having these mastered?
Once you have mastered these you would go to the next progression on each.
For example the forearm plank:
1. Forearm plank
2. Plank (using hands)
3. Planche Lean
4. Elevated planche lean
5. Tuck planche
This is not the exact way I would train for planche, but this gives you an idea of how one progresses once one exercise is mastered!
Thank you
You're welcome
I will start with the non equipment exercise first and then go to a park that has short pull up bars for exercise no.2
Sounds great. Key is to get started!
@@sidpaulson1
Very true. Thanks for the video.
Wonder boy !
Haha thanks!!
Good video.
Thanks!
Cool
Thanks ☺️
How you create small text description during film pauses ? Which software do You use for create it on Your films.
Thanks!
FCPX
I wish I had someone advised me when I was a teenager to not waste my time with bodybuilding but to go with gymnastics right away. I’m starting with gymnastics now but is so difficult at my age.
Compared to standard pushup this seems to focus more on the hollow body position from hips to shoulders. Is this for the gymnastics skills or just your preferred style?
Preferred and gymnastics specific push up.
Hey sid, any wristbands you recommend for gymnasts? Great vid!
What kind of wristbands do you mean? Grips or wrist support?:)
Sid Paulson wrist support
gymnasticplanet.com/shop/en/products/wrist-protection/wrist-supports/reisport-wrist-support-525.html These are one I use. *Wrist support from Reisport*
Sid Paulson thank you!
Chalk & duct tape do miracles
I'm curious about the pros and cons of doing pushups keeping shoulders protracted during the whole movement. In other bodyweight routines it's emphasizes to retract the shoulderblades when going down, then protracting when pushing up, in the same fashion as other exercises such as ring rows, which seems more logical as it covers more ROM. I understand that always-protracted is common in serious gymnastic training because there you really need to make almost instinctive to always keep the shoulders in strong protraction. But for us the non-gymnasts, wouldn't this in the long run weaken some upper back muscles that are only activated during the pushing retraction-protraction movement? Won't this end up in some muscular imbalances?
I feel like you are overthinking this. Push-ups with protraction in the entire range of motion is not always done in gymnastics. I like to teach this because it will transfer over to handstands, HSPU and most other skills where protraction is required. Like you said you work the same retraction in exercises like ring rows and most pulling exercises. Unless push-ups is the only exercise you do, I would not worry about muscle imbalances from performing them with full protraction in the entire ROM. This is just my experience, not saying that it's written in stone! :)
VERY GOOD POINT MY FRIEND!!
Dude you’re gorgeous. 😍 also thanks!!
Oh thank you!
Nice video
Thanks
Hey thanks for ghe video. How can we use these exercises for marital arts?
They will improve overall strength and mobility, which indirectly will affect your martial arts!
I just want to say remember me I'm going to start something amazing in my life and I want to be remembered thx
I will remember you Marla ;)
LETS GET ITTT!!! I'm WITH YOU!!!!
How is it going so far?
Well hiw did it went?
what did you start?
Which video editing software and camera did you use for this video?
Sony A6500, Final Cut Pro X.
Hi Sid, are the rings and other accessories necessary to perform GST? In other words - can I practice GST if I go to a small, local gym with basic equipment?
No equipment is 'necessary'. You work with what you got. But something like rings can be a SMART investment in to your GST training once you are ready. They are small, cheap and portable! 🙌
Please. Can you tell me how may rounds and repetitions and rest?
3-5 sets is always a good option. 6-10 reps or a 30-60s hold. These are general prescriptions. You can soon join my app and get all that stuff without having to think about it!
Hii when I was practising backflip, I injured my back but now I wanna learn backflip and is there is any back support belt so that I can practise it safely.
I don't know of any. But I'm sure there are!
This seem very great for beginners but how many reps and sets?
You should rotate and change your rep scheme. 3x8, 4x6, 5x5.
Hi ,I am 20 years old , my weight is 72 kg and my height is 1.68 , and I know that I have extra weight but 1. If I start gymnastics with this weight, will it harm my waist or other parts of my body? Because this is my big dream and 2. There is no gymnastics school in the area we live in. Can I do it myself at home by watching your videos?
You won't get harmed, as long as you work slow and steady. Everything is relative, so just manage your exercise progression accordingly. You can definitely improve from watching my videos, but I'm sure there are better channels out there. Since i'm less gymnastics focused these days.
Is it necessary to keep your toes pointed always?
Not necessarily, In gymnastics we do it to maintain good fully body tension! Pointing the toes will automatically make us tenses our legs, which is really important. Best thing is to toe point as often as you can, but it’s up to you:)
Can you make a video on planch please
I have a two videos on the planche!
I can do frogstand, elbow lever, L sit for like 3 seconds on floor, one arm pushups, a little bit of tuck planche on paralletes, and pistol squats. Do you think im ready for gymnastics? Im 18 yrs old. Btw my pulling strength is very weak and its something i need to work on a lot. Im also afraid to handstand and want to learn backflip. My max plank in strict form without doing it the way you did it in the video is 3 minutes and 30 seconds
Sounds like you are ready! :)
@@sidpaulson1 thanks! I went to my first class and god it was so scary😂😂 they made us do a pullover on a really low bar but i was too scared to do it, and even a 4l45 yr old woman who was chubby and couldnt do pullups managed to do the pullover. I was the only one who didnt do it out of fear😂😂😂
how often should i train the core exercises
Why do so many people extend their arms when doing pushups? Isn't it bad cause it puts pressure on your elbow instead of your tricep/chest?
No. Depends on the sport and purpose of the push up.
Any alternatives to the ring row if we don’t have access to that equipment?
You can do a row on anything you have available, or do some row variation with a resistance band.
I like your video, can I know what apps you use to editing?
Final Cut Pro X
@@sidpaulson1 thanks bro keep making great video, I'm from Malaysia.