A gymnastics back workout will help you strengthen the various muscle groups in your back needed to be a powerful and explosive gymnast. When completing gymnastics routines, strong back muscles are extremely important. If you do not have strong back muscles, the moves and routines will be harder to complete, and you run a much higher risk of injuring yourself.
- Try some gymnastics bridges to help strengthen your back muscles. Lie down on your back and bring your feet in toward you, bending at the knees. Your feet should stay shoulder width apart. Then, put your palms up by the sides of your head. Get them flat on the ground. Steady your feet and hands as you lift your hips and arch your back. Continue moving your hips upward until your arms and legs are fully extended. Incorporating this into your workout will strengthen and tone your back muscles, as well as give them a great stretch.
- Try good old fashioned push-ups. Push-ups are an excellent way to work out many different muscle groups in your back all at once, and many gymnasts swear by them. Lie on your stomach and put your palms on the ground at about shoulder width. Balance the rest of your body on your toes and lift off the ground. Keep your back straight and move your body up and down by bending at the elbows. Concentrate on keeping your back muscles tight for a better gymnastics style workout.
- Do back hyperextensions. This gymnastics back workout will strengthen your back and create lean muscle. It will also strength out the muscles for better flexibility during gymnastics routines. Lie on your stomach and lift up your right arm and left leg at the same time. Squeeze your back muscles as you do so. Then, do the same with the opposite arm and leg.
- Practice the tuck planche. This is a more advanced gymnastics move that can be used in your workout. Get into a squat position and put your hands on the ground in front of you near your toes. Start to lean forward, transferring your weight onto your palms. Arch your back and keep the muscles tight. Slowly, lift your legs off the ground so that nothing is touching the ground accept your palms. Remember to use your back muscles to keep yourself steady.
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