Jujimufu, aka Jon Name, isn’t any stranger to taking over exercises that and fitness challenges that hurt, however he steps nicely and really out of his consolation zone (actually) in his newest video with YouTube co-creator Tom Boyden: the pair tackle a sequence of conditioning workout routines practiced by skilled gymnasts, with the assistance of skilled coaches Yuri and Scott.
Only a fast notice earlier than diving in: If you wish to tackle these workout routines by yourself, just remember to’re in a health club with a lot of mats and padding to brace your inevitable falls. Higher but, do not strive most of those maneuvers with out an skilled coach to provide you pointers. Gymnastics is not inherently harmful—however attempting an excessive amount of, too quickly within the fallacious venue with out correct instruction might be.
The primary transfer is a handstand pressback. It is like doing an everyday handstand towards a wall, besides… probably not. Juji and Tom again up into this handstand on their palms slightly than kicking up into it, in order that they’re going through the wall when vertical. The goal is to get as excessive and as flat towards the wall as potential, after which stroll together with your palms again down, and take one hand off the ground.
Juji instantly struggles to assist his physique weight of 200-plus kilos on this transfer, however as soon as you’ve got mastered it, Yuri says you possibly can check your stability by hitting the arm you are standing on. Two further methods to make it tougher are to bend your elbows or widen the stance of your arms, “which makes it a a lot heavier motion.”
Subsequent up is a sequence of strikes on bars which practice your abs and quads: transitioning from an L-sit to a tuck planche to a one arm L-straddle. “In case you do something quick or violently on one arm, it is actually onerous to manage,” says Scott. He advises holding your arms as locked as potential when shifting from one place to the following, to create most compression within the abs. He provides that extending your legs acts as a counterbalance: “You may tuck and nonetheless preserve the identical place, but when they’re out, it is rather less heavy in your wrist.”
The third train is a planche pushup development. For this variation on a pushup, begin in your knees together with your palms unfold on the ground at your sides, then utilizing your arms, elevate your legs off the ground. “Preserve the arms straight,” says Yuri, “the purpose is to not collapse in any respect from the shoulders or the higher physique.”
Scott then teaches Juji methods to do a wrist pushup. “That is each a stretch and a conditioning train that basically, actually sucks, and also you wish to do fairly sparingly, like two or thrice per week, a number of units and that is it,” says Scott. “In case you do any extra, you simply really feel like you’ve perpetual carpal tunnel and also you’re getting nowhere.”
For this extremely uncomfortable transfer, you get right into a pushup place, however as a substitute of laying your palms flat, you place them palm up, going through inwards. Juji tries this on his knees as a substitute of going full pushup, one thing which Scott recommends to construct up power.
After that, Yuri takes the boys to the rings, for the gymnastic equal of a lat pulldown, the goal of which is to raise and pivot your whole physique weight whereas sustaining the identical tensed physique place, and a shoulder rotation which “seems like your chest is being torn.” Enjoyable!
Lastly comes the meat hook. A normal conditioning train for aerialists, the meat hook includes hanging from a bar and folding your physique round one arm whereas extending the opposite, so that you actually seem like meat hanging from a hook in a butcher… That is technically a fail, as Juji and Tom each want a bit of assist from Scott stepping into place for this one.