Vsit English by Kivenro
July 22, 2022 | Author: Anonymous | Category: N/A
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Summary
I PRESENTATION OF THE SKILL Origin V and i-sit Family of skills
1 1 2
II TECHNIQUE Validity Analysis
3 4
III TRAINING Some explanation explanationss Rotations Mobility Stretching Flexibility Other Exercises
9 9 12 13 13 14 14
IV DANGEROSITY Risks Cold Intensity
17 17 17
V TO GO FURTHER Why ? Variants
18 18
VI CONCLUSION Thank you Disclaimer
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I - Presentation Presentation of the skill
Origin The i-sit is a strength and exibility static skill that came from artistic gymnastics. It can be found in street workout, a discipline that has its roots in gymnastics. This skill is characterized by the aesthetic representation of the letter "i", which forms the body with the upper and lower body vertical to the ground. It requires exibility which is said to be of the active type in the legs, mainly in the quadriceps as well as in the hamstrings, on which it will be necessary to ony cconcentrate. oncentrate. Active exibility means that the muscles are stretched and contracted at the same time. The triceps are also used for the strength aspect. It is a skill that consists of having to hold the position while having the best possible form throughout the hold. The balance part is negligible. But on more complicated variants of the i-sit, some stability comes into play. i-sit (on the ground)
V and i-sit We also nd the term "V"-sit. It is the same skill but with a less advanced form which induces a lower diculty. The complexity of a V-sit is estimated at a correct level, and that of an i-sit at an advanced level. To go beyond the "i", it is possible. It can be done either in exibility or in strength. The most dicult is to do it in exibility, and this way of doing it limits the possibility of leaning the legs backwards. On the other hand, in strength, it is another skill called "manna", where you nd yourself, in the opposite of the i-sit,
with the upper and lower body horizontal to the ground.
V-sit
Adv dvan ance ced d ii-si sitt (w (wit ith h e exi xibi bili lity ty))
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Adv dvan ance ced d i-si i-sitt (w (wit ith h st stre reng ngth th))
I - Presentation Presentation of the skill Family of skills The prerequisites to be able to work on the i-sit are simply to have the L-sit. The next step will be to raise your legs higher and higher with strength and exibility, with the goal of reaching the "V" and then the "i". "L-sit", "V-sit"/"i-sit" and "manna" represent between them a family of evolutionary skills. The L-sit is the easiest, and the most dicult is the manna. The common point is the involvement of the triceps, the exibility of the legs and the stability with the wrists. However, the technique, the feelings and the needs in terms of physical capacities are dierent. The one arm L-sit could also be included in this family, by removing the exibility aspect.
L-sit
V-sit
i-sit
Manna
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II - Technique
This skill can be considered as a push skill because we push our body upwards to counteract gravity. However, in essence, the characteristics of this skill lie in the characteristics of a pull skill. Indeed, the main element of a V-sit for the strength aspect are the triceps. These are capable of both pushing and pulling. This is where the ambiguity of whether a V-sit is a push or pull skill comes from. It can't be totally put into one of the two categories.
Validity The two criteria of validity and cleanliness are : having the legs together, straight as well as the arms. Then, it doesn't matter how you do it (elbows orientation), pointed toes, or the degree of the legs in relation to the rest of the body, it is still valid.
Invalid (bent legs)
Valid
Invalid (bent arms)
Invalid (legs spread apart)
Valid
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II - Technique
Analysis The exibility that is needed is in the hamstrings and especially in the quadriceps. A exibility that is active. The dierence between passive and active lies in the fact of the muscular contraction associated with the stretching. It is in this point, that a certain muscular strength of the legs is also necessary. It develops naturally with practice.
Passive hamstrings
Active quadriceps
Regarding the straight arms, this deals with the orientation of the elbows. For an i-sit, the elbows should not be facing inwards. They should either be facing outward, or remain neutral. What is optimal is to stay neutral. Having them turned outward corresponds to the manna technique, which greatly favors the use of the triceps, and limits exibility. But we are looking to feel and work on active exibility on an i-sit, not leaning back and strength. Nevertheless, supinated grips are more practical with the elbows outwards.
External orientation
Neutral orientation
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Internal orientation
II - Technique
When we train a skill, the rst rst goal is to make it the easiest way, and then make it harder. One way concerns the grip. On the oor, the basic grip is a pronated grip. On bars, it is a neutral grip.
Pronaau tedsol i-sit on the ground Prona
Neutral i-sit on bars
Pronation means ngers forward, neutral means ngers on the outer sides, and supination means ngers backward.
Pronation
Neutral
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Supination
II - Technique
Pointed toes would be mandatory in a gymnastics practice to follow the rules in order to not lose points. In the case of street workout where we are free to do it our way, it is a matter of choice. But it is true that using the pointed toes is a great help to feel the exibility on the movement, and gives a better visual. The hands are not completely at on the ground. You have to want to hold on to the ground by tightening your ngers. In this way, to exert the pressures at the level of the ngers to manage the stability is simplied.
Not pointed toes
Pointed toes
We can nd two ways of realizing an i-sit, which are not so far away from each other. One that will correspond more to strength, and one more to exibility. The term compression comes into play here. Be careful, they will both still require strength and exibility.
Strength way
Flexibility way
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II - Technique
On the rst picture, the criterias of an i-sit are well respected : straight arms, straight legs, pointed toes, upper body and lower body are both vertical to the ground. On the second picture, we can say exactly the same thing. However, there is something that changes, and that is not a primary criteria : the compression. On the second picture, we notice that the legs are closer to us and that our body is lower. That's what compression is all about. The way of the rst photo lies in the strength of the triceps, and that of the second photo lies in the active exibility of the quadriceps. There is not necessarily one way that is easier than the other. In order to hold on as long as possible, exibility is more adequate than strength. To throw a V-sit, there are two options. First, you can start from an L-sit and then move your legs upwards, trying to touch your head with your knees. Or secondly, you can start from a "tuck" position which means having your legs bent, then extend your legs towards you in order to straigh them. Falling from a V-sit V-sit is done backwards, which means that too much weight has been put on it. To avoid falling, here are some tips. First of all, the problem can come from a too fast ascent in i-sit. You should then try to go more slowly. Secondly, it can be because you are trying to raise your legs higher than the maximum height you are really capable of doing. The best is of course to hold the maximum of time without falling, even if it means being less high, as long as you can still feel the exibility working, it is eective. Tuck V-sit Finally, you must know how to control your balance. The red zone represents the zone of the ngers, to press on it makes it possible to retain itself towards the front. And on the contrary, the blue zone represents the palm zone, pressing on it allows you to hold backwards (the grip is neutral for the bar).
On the ground
On bars
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II - Technique
It is understood that exerting pressure on one side allows to project towards the other. The hands must be positioned at the level of the pelvis. Even in the contrary case, when you want to lift, the center of gravity will immediately correct itself naturally.
Too forward
Good positioning
Too backward
The basic width is a gap corresponding to the shoulder width.
Shoulders width
Too wide
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III - Training
Some explanations As for the majority of the static skills, a preliminary work of bodyweight training or set and reps with pullups, dips, push-ups... is preferable because a certain physical base is necessary to be able to carry out the simplest of the exercises of the skill but not obligatory. This allows to condition the body and to avoid at best future injuries, even if it remains impossible to never hurt yourself one day. The warm-up is composed of a rotation, mobility, stretching and a exibility part. If you already have a warm-up routine, you can do as you wish. That is to say, you can do it as you are used to, or exactly as I will explain, or even enrich your general warm-up warm-up by taking bits of the one I propose. The duration duration is on average between 5 and 10 minutes. Theexibility part is obviously very important because it is what will allow us to progress.
Rotations Here is the rotation routine, which allows you to increase your body temperature, to prepare your muscles and joints to eorts. These are movements to be performed in a loop, for about 20 repetitions of each, not forgetting both sides (front/back or left/right) when necessary. You can vary the speed, as well as the amplitude of the repetitions.
>
>
Turn the wrists apart.
Wrists apart (both directions)
>
>
Turn the wrists but group them together.
Wrists together (both directions)
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III - Training
>
Make circles with the shoulders.
Shoulders (both directions)
>
Throw the elbows toward.
Explosivity elbows (both arms)
>
>
Unfold the elbows forward from pronation to supination.
Unfolding elbows (both arms)
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III - Training
>
Raise the hands to the top and then lower them to the bottom.
Forearms
>
Open by reaching back and then close by gathering the sts forward.
Back
>
Close the arms on yourself by crossing them one above the other.
Chest
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III - Training
>
>
Turn the head in circles.
Neck (both directions)
Mobility Here is the mobility routine, to be followed after the rotation routine after a short break of one or more minutes. This part is very important, it accentuates the preparation of the joints to the eorts that will follow, allows to progress in mobility, and especially decreases the risk of injuries and pains. Even when properly warmed up, it will surely not be totally good, so it is necessary to go slowly when the training will start on the rst sets. Theslowly idea isso tothat holditthese positions for a minimum of 10 seconds and a maximum of 20 seconds. You have to go doesn't become negative.
Lean forward in a pronated grip on the oor. To stretch the wrists in the same direction.
> Pronated wrists
>
Lean back in a supine grip on the oor. To stretch the wrists in the same direction.
Supinated wrists
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III - Training
Stretching The warm-up is completed with a simple triceps stretching exercise, which is held for about 10 seconds. This is only a stretching exercise to prepare the muscle group, not a mobility exercise to improve.
Take the arm at the elbow and try to pull it to the other side.
Triceps stretching
Flexibility Specically for the i-sit, the time on the quadriceps and hamstring exercises should be between 45 seconds and 1 minute of hold. It will feel better to be warmed up this way in the legs, better performance and endurance throughout the training for this skill, with progression on the exibility.
Quadriceps (both legs)
Hamstrings
Take the foot then pull on it in order to reach the buttocks.
Go down as low as possible in order to touch the ground with the ngers or hands.
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III - Training Other For a nervous and static strength skill, repetition and time are the key. Even if progress is not felt, it often happens all at once, like a breakthrough. Through understanding the technique, more strength, a better stability... The brain registers the movements we make, and the next day, the days after, we are able to reproduce them better. Being an e-book and not a program, the main thing is not in the specic programming of a workout, but rather to cover all the important points concerning the skill. I still propose a typical workout, which you can follow or not, or incorporate in combos/sets with other skills already present in your own personal program, or just take the exercises and do it it your way, it's up to you. The main point is just to train with the right right exercises. Recording ourselves to see how we stand is a practical way to progress. To be sure that you know how to nd your way in space without rst seeing yourself from an outside point of view is illusory. It helps you to correct your form, and also to keep track of the dierent progress you have made, when you will watch these videos again in the near future, you will be happy to have kept these memories. We talk about "i-sit" and "V-sit", but it doesn't matter how high you can get your legs up, as long as you give it your best shot. Little by little, it will naturally succeed in getting higher. Flexibility and i-sit also means aches and pains in the legs, but don't worry as long as it doesn't seem serious.
Exercises Regarding the number of training sessions per week, 3 or 5 times seems a good compromise. You shouldn't overdo it because it won't necessarily be more productive. Do according to your feelings (aches or not), your time, your motivation and your desires. It is not excluded to train more by week if you wish, it is a skill for which practicing in great quantity does not really have any risk compared to the other existing skills. For exibility on the other hand, practicing it daily without any rest day is the best thing you can do. In theory, exibility once acquired is something that keeps pretty well. Even with little frequency and time of practice. If you want to go further, you will have to continue to practice as much as you had to at the beginning to improve. The training to progress in i-sit is composed of two parts. A training part as such, and a pre-training part. The training part concerns sets with specic exercises to progress. As for the pre-workout part, it will concern the practice of exibility on a daily basis, which means that we must continue to practice it (for the legs) even if it is a day when we do not train in i-sit. Doing exibility once a day is enough. The training itself is divided into two parts. One for the practice, and the other for a strengthening side.
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III - Training For the rst part, it will be a question of making sets of maximum time held. You have to go up as high as possible, without falling, and hold until the cramps appear. The intensity is present, good luck ! The number of sets is 5, and the rest time is between 3 and 5 minutes.
V-sit and i-sit For the second part, we will work on active exibility. We are already training passive exibility with the exibility we do during the warm-up, but it is just as important to work on the other type of exibility. They combine. Here are three exercises. We stay just like the rst part, on 5 sets with rest times between 3 and 5 minutes. You should take between 5 and 10 minutes of rest between the two parts of the training. You can either alternate exercises between sessions, or between sets, or even do only one at a time, it's up to you. You either need to do as many reps as possible, or settle on a number that is close to your maximum, and hold as many as you can if you are doing them statically. The rst is to perform tuck to V-sit reps. Pointed toes are not practical, it's not a problem to not focus on them. Also, reaching the i is not practical either, just looking for a V is enough. To make it more complex, it is also possible to make small holds when you reach V-sit.
> Tuck to V-sit
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III - Training Then, the other exercise also dynamic, but also possible in static with his legs as high as possible, it is again with your choice. We perform repetitions of straight legs raises from L-sit to V-sit, but without having the involvement of the upper body strength aspect since we are sitting on the ground.
> Stretch legs raises Finally, the third exercise. The compression exercise by excellence. We can compress ourselves in i-sit, but also simply in L-sit. To raise the palms of the ground is better for the realization, realization, thanks to this detail, detail, we gain a little height compared to the ground and to throw the legs, it is more practical. It is necessary to position already throwing a leg in the position, then bring the second one. This exercise should be performed in repetitions of maximum time held. The pointed toes are strongly recommended.
> Compressed L-sit The utilization of a rubber band to assist on the V-sit cannot be applied. At least, it is not worth it.
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IV - Dangerosity Risks The i-sit is a skill that can be seen rather easily in terms of pain and injury. The wrists can get sore like on any other skill, but the pressure is not that high. This does not mean that you should put aside the warm-up, you have to be disciplined. Too much pressure on exibility, cramps, or the number of i-sit done during the session,safe canwith havethis consequences the legitmuscles used. But is located quite and elbows are movement, on however, is not excluded tothe feellimit some pain from timefar. toWrists time, for example after trainings. If in case of a bad fall or other, or even in relation to another skill (the most frequent case is tendonitis or periostitis), the pain in the wrists or elbows is too high, taking some rest days is recommended. It is not a waste of time to take a week or more o to get your joints back in better shape. Especially since weakened wrists and elbows will not prevent you from continuing to train your exibility while resting from practice. There are techniques that can be found on the internet to treat/decrease the pain of tendonitis, such as applying a certain temperature to the painful area, creams, massaging... you can nd solutions that you will nd eective on yourself. Practice only what does not hurt, or in a very limited way. Using wrist wraps can be a solution to prevent pain.
Cold Training in the cold is not optimal, but it is possible. Indeed, the cold results in cooling the body, increasing the risk of a potential injury. Hopping around between sets can be an idea to keep warm. To manage your stability, it is also complicated. The cold causes a kind of " nervous anaesthesia ", and here for the hands and the wrists, exerting pressures gets slower and more complicated.
Intensity Working the i-sit is not as easy as the other skills. The sensations of exibility are challenging, not painful but intense. You have to hold on mentally to keep practicing it regularly. Compared to the "maximum time held" sets in the training category, there is something to emphasize. When you can no longer hold an i-sit, the possible cause can be twofold : either you fall to the ground due to loss of balance, or you let go because of intense cramps in your legs. Stopping when the cramps become too strong is the same moment when you should stop your hold. Before starting again, on the next sets. sets. Be careful if you fall on the ground so as not to hurt yourself. You must fall backwards on your buttocks and not your back.
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V - To To go further further Why ? The reason for practicing variants is either an artistic choice, a pleasure-seeking, or a will to have more diculty. Indeed, depending on the grip, a certain level of exibility and balance is necessary. Trying to practice more dicult variants of the basic grips (which are the ground in pronation and the parallel bars in neutral grip), is not advised rst having a good mastery of the basic bas ic grips. Namely, to have a correct hold time with good form.without Focusing more on mastering the simplest things is the most eective way to progress. Before, being able to go and train more dicult variants. There is no higher risk of injury or harm from a variant as there is generally on other skills where going for more dicult variants without having a good mastery is a waste of time and risk of injury. In relation to the training, it's the same thing. That is to say, you can do as you like, staying only on the basic grips, or mixing with other variants as well, varying on the dierent sets. Knowing that to continue to progress, it is not mandatory to practice harder variants.
Variants
On ngers (pronation)
On sts (neutral)
On ngers, the orientation of the elbows is better in neutral. When it comes to the sts (in neutral and supination), it is preferable to turn your elbows outwards.
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V - To To go further further
Pronation on bar
Diamond
Supination on bar
Pronation and supination on the bar are among the variations that require the most balance. In diamond, you don't try to have your elbows in or out, but to stay in neutral by stretching as best as possible. This grip makes you nd yourself squeezed between your arms, which is not practical. For supination, it is always towards the outside. For pronation, exceptionally inward orientation is recommended, or else in neutral.
Wide on the ground
Wide on ngers
In a wide grip, for the ground and ngers only, the grip is halfway between pronation and neutral. The elbows, turned outwards for these.
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V - To To go furthe furtherr
On rings, the grip is a normal width. To take wider in order to make an iron cross in i-sit, it is not anymore in the domain of i-sit but of the icon cross, to be able to do it. This is probably the hardest variant. For the elbows, you will have to nd a balance between inward facing and neutral. Straightening the arms on rings for this skill is complicated. You have to orient the rings so that the grip is pronated.
On rings Adding weight at the ankles is also a way to do it. You can ccombine ombine several variations, such as being on the ngers, in supination, and in wide, ... The possible grips are numerous, the most common ones are listed with some details, notably on the orientation of the elbows. For the rest, you have to try by yourself and nd the best to do! Sticking to a training plan is the most productive when it comes to unlock a skill. Then, by lassitude and will to have fun, we can no longer stick to a number of sets and rest times by doing as we feel, whether it is to test new things, beat our maximum holding holding time, ... This can be done, for example, example, by no longer doing strengthening exercises but only holding exercises (only valid for the i-sit) However, there is nothing to prevent you from doing this from the start. As I remind you, the important thing is to do the right exercises to progress.
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VI - Conclusion
Thank you Thanks to you for buying this e-book by trusting me. I have passed on to you the experience I have acquired over the years of training dierent static skills in this sport. You will certainly make your own, which will be dierent from mine, with tips, techniques, analyses that you will nd and that will help you personally. This e-book is not a universal solution, nor afrom program and be followed toto the letter, we all function dierently, it is necessary to draw it what isinformation protable totoapply to be able progress! Wishing you all the best, feel free to let me know if you have any any questions, what you thought of this e-book, as well as your progress on social media. I'll look forward to it !
Disclaimer This content is legally protected. No retranscription, modication or appropriation is tolerated, legal action will be taken against the person. I, Kévin Rouland, will not be held responsible for any injuries or health problems. Any sport practice is sub ject je ct to po poss ssib ible le inju injuri ries es..
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