- I'm 14, so maybe nothing too intense!
- I would do these exercises at home, so I don't really have any equipment!
Thankyou! xoxo
BEGINNER'S CONDITIONING ROUTINES FOR GYMNASTICS:
#1 Frog Stand. Squat position, and place your hands on the ground. Lean forward, with your legs off of the ground, and place your knees on your elbows. Hold your position for one minute. This exercise will help you to improve balance, strength, and stamina.
#2 High Bar Tuck Front Lever. Hang on a high bar with an overhand grip. Bring your knees to your chest, and lean back while holding the bar. Slowly, lean back and hold your position for one minute. This exercise will increase you grip, back, and bicep strength.
#3 Push-ups. Lie in a prone position, with your toes on the floor and your hands on the ground. Push your body up off the ground, and then lower them back down. This is good for building strength.
#4 Pull Ups. Hang from the bar with your hands shoulder width a part. Pull your body up until the bar touches your chest, and then slowly drop back to the starting point. This will increase your strength in the back, biceps, forearms, and rear deltoids.
Gymnastics is fun and good in your health. With it, you get to learn all kinds of tricks and even compete with others once you get more advanced! To help you even more in your training, try to purchase gymnastic equipments. There are many websites that offer them such as myreha.com. Good luck!
Hey! Im a level 10 gymnast and this is what I do:
Wall sit
Crunches
V-snaps
Dish rocks
Dish hold
Arch rocks
Arch lifts
Arch hold
Pushups (elbows out/elbows in/knuckles in/knuckles out/ finger tips in/fingertips out/ wide/diamond under your chest/Diamond above your head) OF COURSE YOU DONT HAVE TO DO ALL OF THEM!! ahaha
Squats
burpies
handstands
lunges
word of advice: Always remember to stretch before and after you do these exercises so you don't injure yourself
The people that have also answered gave good exercises as well so you should combine all of our exercises to get the best possible outcome.
Good Luck
There are many things you can do.
If you want a video, I like the ones by Coach Meggin on Youtube. If not, I'll tell you skills you can do and you can find out how many you want to do.
Push ups (regular, hands far apart, hands close, raise one leg)
Sit ups
Crunches
Squats(squat jumps)
Hollow body(hold, rocks, v-ups)
Heel raises(on a stair)
Lunges
Burpees(with or without push-up)
Stair runs
Sprints
Handstands(against wall, push-ups, different kinds)
Roll on your back then stand up with no hands(roll-ups)
This is my daily conditioning routine:
50 Push Ups
100 Sit Ups
100 v-sits (v-ups)
100 crunches
50 squats
50 chin ups (on my chin up bar)
100 leg lifts (50 on each leg)
50 roll ups (25 on each leg)
100 mountain climbs (50 on each leg)
75 Burpees
You should get a chin up bar (if you don't already have one) you put them in your door frame and they're really useful! It also makes bars ALOT easier! My coach tells us to do 3 chin ups every time we go through the doorway where the chin up bar is!
Here's some links to them:
UK Site:
http://www.argos.co.uk/static/Product/pa...
US Site:
http://www.amazon.com/Iron-Gym-Total-Upp...
Hope this helps! By the way, I'm a year younger than you and it's not to much stress for me!
