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Part 3: Maximizing Your Body for Gymnastics
1. Trim fat on your body. It's simple math: the less weight you have on your body, the less exertion you'll need to keep your body straight and stable. Gymnasts benefit from keeping their body fat percentage as low as possible. Cut down on empty calories and focus on training cardio exercises when you're not busy with gymnastics.
2. Practice handstands. Planching is all about balance and upper body strength. Handstands will help acclimate you to putting your body's pressure on your hands. This may be done with a wall-assisted handstand as well. Place your feet up on a wall, plant your hands on the ground, and step your feet up the wall to get you in a handstand position. Try to hold for at least 30 seconds.
Getting someone to help you with handstands by holding your body in place is a great way to start if you're not used to gymnastics yet.
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3. Eat a whole foods diet. Though it shouldn't come as a surprise to most, proper eating will have a major effect on any kind of athletics. This is especially true with gymnastics, where any amount of "empty calories" runs the risk of adding extra weight for you to carry around. Organic food is recommended because it maximizes the amount of nutrients you get in the same amount of food.
Drink sufficient water. Keep a water bottle with you wherever you go.
4. Get sufficient sleep. As with any physical function, losing out on sleep will be a death knell to your gymnastics efforts. Because a planche requires a high level of strength and balance, you should aim to get at least 7-9 hours each night. More sleep may be appropriate on nights before a big training day.
5. Be persistent. A perfect planche can take years to perfect. Even professional gymnasts have trouble with this. Start small and work your way up slowly. Don't give up, and learn to identify small improvements in your form. This is vital to keeping your morale up.
En este momento, las partes sobre el entrenamiento de planche completo están completas. Espero que hayas estado interesado en aprender nueva información.
Artemus Vazhui