One of the greatest strengths of Crossfit is the openness to the practices of other sports.
An opening that is also a necessity, because the performances that Crossfit requires us tend to push ourselves towards our limits.
Toward that point, that is where there is growth and physical satisfaction, but where the injury can also be around the corner.
So let's see what we can learn from gymnasts for become more flexible, reinforce ours core and ward off the possibility of hurting us.
Index
5 essential exercises to "steal" from gymnasts ...
… without having to force engage in impossible contortions.
There are five movements that we can incorporate immediately into our training sessions, and whose advantages are many.
The first three are exercises great for beginners, but with some changes they can be made more difficult for prepared athletes. The last two are instead more complex, and require a progressive approach.
1. Reverse stretch leg
More complex than the classic "touching the tip of the feet", this exercise allows you to improve your mobility and prepare the body for WODs more intense.
Standing, with your legs slightly wider than your shoulders, go and touch your left foot with your left hand, bending with your whole body. The other arm should be raised perpendicular to the ground. At first it will be difficult for you to keep your legs perfectly straight.
Start by making 3 repeats of 10-15 seconds per side.
The movement is similar to the position in which the wheel begins to be made: the chest must be open, and never collapse downwards.
2. Kneeling rockers
A great warm up for all the exercises that involve the feet, and that reduces the risks of getting hurt in the ankles.
Start by sitting with your feet under your buttocks, the upper part in contact with the ground. "Keeping" on the ground, push the hips forward and backward. The result is a continuous rocking, for the duration of 10-15 seconds interspersed with pauses of the same duration.
Ankles should never be over-extended during exercise!
3. Hollow body hold
Un fundamental of gymnastics, allows you to transfer energy from theupper al lower body, making you become more efficient ... in everything: running, jumping, kicking, balance.
You start lying on your back, with legs together and arms above your head. Blocking the core legs, head and shoulders are raised. The shape of the body in position will be that of a crescent.
At first it will be difficult to stay in this position for more than a few seconds. When you manage to stay there longer than 30 seconds you will be able to gently rock yourself back and forth.
The secret is to contract all the muscles involved in the position.
4. Hollow hold Pull-up
Start by doing the repetitions you can, aiming to gradually increase them.
You can use any pinch (made with three fingers).
5. Vertical walking - Handstand walk
An exercise whose benefits but also the progression to get it to run requires a complete article.
We limit ourselves to a hint of the benefits and requirements.
La vertical walk it allows to improve the general agility of the body. Getting to perfect it means empowering core, balance, tone of the body and stability of the shoulders.
It is an exercise that requires progressive practice. If you still lack the ability to reach upright position (handstand), start by practicing it against a wall. Once you are comfortable, you can start to “launch” vertically without supports - however a spotter will be of great help.
Keep in mind that in addition to stability you will also have to start practicing the ability to move with your hands, bearing the weight of your body on your arms.