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Thermogenic formula designed to increase thermogenesis and assist in fat loss, without eliminating muscle. (Thermogenesis is the process of heat
production in organisms.)Now with Fucoxanthin.
Fucoxanthin is being explored for weight loss to naturally increase the metabolic rate. Japanese researchers have found that fucoxanthin (isolated
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People ask me everyday what was the strongest product that I have taken to lose weight the fastest. I took Prothinspo's Hydroxylim/ Diet
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combination with niacin-bound chromium and a standardized Gymnema Sylvestre Extract on weight-loss parameters in human volunteers. I
know blah blah, but  In a double-blind fashion,
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Dear Jodee, can I lose weight by using Cocaine?
Dear Prothinspo Member…

Cocaine is an illegal and dangerous drug - outlawed in most countries around the world. Many people speculate as to whether celebrities
ever partake of the drug to induce rapid weight loss. We can only speculate until they get arrested....Most people already know that cocaine
can make you lose weight.


Here is a story I found from New Zealand. A wealthy 51 yr-old property developer is a suspected drug dealer. He attempted to justify his
actions by claiming that cocaine was helping him lose weight.


"In explanation for his actions, the defendant stated that he had discovered taking cocaine in the evening suppressed his appetite and
helped him lose weight," the police summary said.
This may explain the success of Henderson's slimming regime. Last winter, Henderson seized on the Atkins craze and lost at least 24kg.
During the stressful 2000 when he was building the $250 million Princes Wharf redevelopment, "Hendo" was a big lad.
But by last winter, the metamorphosis was spectacular.
He sported a new wardrobe and cut a much finer figure on the waterfront.
Come the summer, he appeared even leaner, as the diet regime continued apace and his face shape changed markedly
."

I don’t suggest getting hooked on any illegal drugs to lose weight.
I only know of one diet product on the market that mimics the effects of cocaine weight loss. Of course it is new to the market after many
years of clinical testing.


AFTER DECADES OF RESEARCH...
Introducing the World’s First Chemically Altered Diet Pill designed to stimulate the COCAINE AMPHETAMINE REGULATORY TRANSCRIPT (C-A-
R-T) and Inhibit NEUROPEPTIDE-Y (NPY)!
Through years of study and breakthroughs in modern science we’ve discovered the key to long term weight loss success. And you can
only find this compound inside of THIS weight loss solution.

The reason you are overweight is because there is a YIN-YANG battle going on deep within your brain, inside the satiety center of your
hypothalamus. The battle is, C.A.R.T. vs. NP-Y… or Good vs. Evil.

C.A.R.T. (Cocaine.Amphetamine.Regulatory.Transcript.) is the “Good Guy”… and if you’re trying to lose weight it's your Guardian Angel! The
C stands for cocaine and the A for amphetamine because these drugs put this chemical into overdrive. When C.A.R.T. is stimulated it
increases your metabolism, reduces your appetite, and increases insulin to deliver energy to your muscles rather than be stored as body
fat.

NP-Y (Neuropeptide-Y) is the Villain. It’s a stress hormone that drives the eating chemicals into overdrive. When stimulated it will decrease
your metabolism, cause your body temperature to drop, and increase your appetite.

THIS PRODUCT was designed to stimulate C.A.R.T. and inhibit NP-Y, thus helping you win the battle of the bulge. (note: This product does not
contain cocaine, amphetamine, ephedra, or cannabanoids. We found alternatives to cocaine and amphetamine to activate C.A.R.T.)
READ MORE BELOW..Here is what's in THIS CART Program and how this product works:
Decades of RESEARCH TO FIND OUT HOW TO COPY THE EFFECTS OF COCAINE AND WEIGHT LOSS..
After decades of research and scientific breakthroughs in the weight loss pills industry, we've finally discovered the key to fast and lasting
weight loss success.
And that key is only available in this CART PROGRAM.

The main reason you're overweight is the back-and-forth battle going on deep within the brain inside the satiety center of your
hypothalamus. The ongoing battle exists between the two neuropeptides CART and NPY ... also known as the good and the bad when it
comes to weight loss.

CART (Cocaine Amphetamine Regulatory Transcript) is your best friend if you're trying to lose weight. On the other hand NPY is the enemy
when it comes to weight loss. THIS PRODUCT was designed as the best weight loss pills to stimulate CART while inhibiting NPY
to help you
lose weight
safely and powerfully.

On the other hand NPY is the enemy when it comes to weight loss. As a stress hormone, NPY kicks up the appetite and signals hunger.
When NPY is stimulated it limits the metabolism
and lowers the body temperature.

THIS PRODUCT is a product which was designed to stimulate CART while inhibiting NPY to help you lose weight safely and powerfully in a
way the best weight loss pills have never been able to do before even from what was previously considered to be the top weight loss pills.

What It Does:

Cocaine and Amphetamine kicks the body's CART into overdrive which helps to increase the metabolism, reduce the appetite and increase
insulin levels to deliver the maximum amount of energy to the muscles instead of storing excess calories as body fat. By igniting CART,
This CART PROGRAM  product has become the best weight loss pills available!

Activators:
DiCaffeine Malate - 250mg
The rumors that Coca-Cola included actual cocaine when it was first introduced are actually true. When the drug was illegalized after
World War I, Coke needed an alternative to stimulate the mind and body while delivering similar benefits as cocaine. Caffeine soon
replaced the cocaine and Coke has remained one of the best-selling beverages in the world. In Fenphedrine we use one of the most potent
and multi-dimensional forms of caffeine combined with all-natural malic acid bonded to increase energy levels, stimulate thermogenesis
and promote greater mental alertness and focus.
The only way to experience the full benefits of caffeine is through DiCaffeine Malate.

Hops - 100mg
Commonly known as Hops, the plant Humulus Lupulus is one of only two plants in the Cannabinaceae family. The alkaloid Lupulinum is
extracted from hops and
works as a mild stimulant to trigger relaxation within the body.

Razberi K™ - 50mg
Subjects on a high-fat diet to induce obesity in a recent study (Morimoto et al, 2005) gained less body fat when using 1 to 2% concentrations
of this patented and proven form of Raspberry Ketone
than a control group on the same diet.

Cocoa Extract - 50mg
Cocoa Extract is packed with powerful constituents including methylxanthines (theobromine, caffeine, and theophylline), biogenic amines
(phenylethylamine, tyramine, and synephrine), amino acids (phenylalanine, tryptophan, tyrosine, others), minerals (with a high content of
magnesium), several antioxidants and non-psychoactive cannabanoid-related compounds to ignite the weight loss process. The Pea in
Cocoa Extract is an amphetamine-like compound closely related to the naturally occurring catecholamine neurotransmitters and the
amino acid precursors tyrosine and phenylalanine. PEA works within the brain to promote feelings of pleasure and relaxation. Extracted
from chocolate,
PEA is the leading aphrodisiac found in chocolate.

Ginger Extract (20% Gingerols) - 50mg
Ginger has been used for centuries to provide relief from gallstones and numerous other health conditions. Ginger helps flush bile from the
gallbladder to eliminate unnecessary waste within the body. Ginger has also been shown to thin the blood and lower cholesterol to help
cleanse the body and increase circulation.
This process speeds the metabolism and increases the flow of nutrients within the body
to provide additional energy.

Synephrine HCL - 20mg
Synephrine is a powerful weight loss ingredient derived from citrus aurantium. Synephrine HCL provides similar benefits as caffeine and
other powerful stimulants without serious side effects. By increasing energy expenditure, increasing the metabolism and suppressing the
appetite,
Synphrine HCL is key to signalling key weight loss functions within the body.

Thermodiamine™ (98% Evodiamine) - 15mg
Thermodiamine is clinically proven to reduce fat absorption within the body while increasing thermogenesis. Thermodiamine increases
lipolytic activity (the fat–burning process) by increasing the vanilloid receptors to increase body temperature.

Lipolide-Sc™ (98% Sclareolide) - 15mg
The powerful thermogenic properties of Lipolide enhance weight loss by supporting an increased level of lipolytic activity through the
Cyclic AMP. Cyclic AMP
helps the body produce more energy by breaking down excess fat stored within the body.


This is a high performance weight loss supplement that utilizes a formula that is first of its kind! This is the first diet pill to base its formula
on scientific research isolating the Cocaine Amphetamine Regulatory Transcript (C-A-R-T) and Neuropeptide-Y (NPY).

In short, CART is the good chemical component that triggers increased metabolism and lowers appetites and NPY is the bad stress
hormone that causes your body to lower in body temperature, decrease metabolism, and increase appetite. Adjusting the CART and NPY in
your body, Fenphadrine increases metabolism, reduces appetite, increases muscle function, and reduces body fat storage.

But science aside, THIS  is one of the most popular weight loss products on the market. It has consistently received the highest rankings
and feedback from consumers as being the Most Powerful Diet Pill. According to our independent research,
AND has 97% customer approval rating, which is unheard of in this industry.
There are multiple reports citing results ranging from 10 pounds per week to 33 pounds in just 3½ weeks.


THIS PLAN IS ONLY AVAILABLE HERE

PROTHINSPO/WBDT/THINSPONATION...

NOT AVAILABLE IN STORES...

THIS PLAN COMES WITH INCLUDED...

FREE DIET EBOOK POUNDS AND INCHES $25 VALUE

FREE FAT BURNING GROCERY SHOPPING LIST

FREE SMOOTHIE HANDBOOK/RECIPES $30 VALUE

FREE MEASURING TAPE

FREE FOOD JOURNAL

FREE MEASURING CHART

FREE DETOX FOODS AND TIPS

FREE RECIPES FOR 500 CALORIE DIET PLAN $15 VALUE

FREE PROTHINSPO TIPS AND TRICKS EMAIL

FREE SAMPLES WHEN AVAILABLE
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The tools and information on the this site are intended as an aid to weight loss and weight maintenance, and do not offer medical advice. If you suffer from, or think you may suffer from, a medical condition you should
consult your doctor before starting a weight loss and/or exercise regime. If you decide to start exercising after a period of relative inactivity you should start very slowly and consult your doctor if you experience any
discomfort, distress or any other symptoms. If you feel any discomfort or pain when you exercise, do not continue. The tools and information on the this site are not intended
for women who are pregnant or breast-feeding, or for any person under the age of 18.
© 2015 to date worldsbestdietingtips, thinsponation, prothinsponation, prothinspo2,
Prothinspo LLC, Pro-Thinspo LLC.com, Prothinspo.com and Prothinsposhop.com  All rights reserved.
"PROTHINSPO" is a trademark of Prothinspo Incorporated. All rights reserved.
All content on this website should be considered for entertainment purposes.
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mountain, "MOVE!" and it  WILL move... and NOTHING will be
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PROTHINSPO/WBDT/THINSPONATION...

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THIS PLAN COMES WITH INCLUDED...

FREE DIET EBOOK POUNDS AND INCHES $25 VALUE

FREE FAT BURNING GROCERY SHOPPING LIST

FREE SMOOTHIE HANDBOOK/RECIPES $30 VALUE

FREE MEASURING TAPE

FREE FOOD JOURNAL

FREE MEASURING CHART

FREE DETOX FOODS AND TIPS

FREE RECIPES FOR 500 CALORIE DIET PLAN $15 VALUE

FREE PROTHINSPO TIPS AND TRICKS EMAIL

FREE SAMPLES WHEN AVAILABLE

This product I chose because....Each spray delivers a highly concentrated dose of supplements to help control cravings and suppress your
appetite. Unlike pills  sprays use micro-size droplets directly into the mouth to start working quickly and yes it is fresh tasting....Crave Control
starts to work in minutes without making you jittery or nervous. It's safe, effective, convenient, and easy to use...
It is really easy to use.
You can just stick it in your bag or jacket pocket and when you start to Crave and need Control you just spray it!!
As always .....I will always tell everyone.....The healthy way to lose weight is to exercise, choose healthy foods, control food portions and drink
6−8 glasses of water a day. Limit the number of calories you eat every day and/or increase your daily physical activity....

My best added supplements are a benefit to these lifestyles.
READ MORE..
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Olivia Holt Height 5 ft 2 in or 157 cm Weight 53 kg or 117 pounds
Olivia Hastings Holt[1] (born August 5, 1997) is an American teen actress and singer, best known for playing the role of Kim on the Disney XD series Kickin' It, and starring in the Disney original movie Girl vs. Monster.
She currently stars in the Disney Channel Original Series, I Didn't Do It. http://en.wikipedia.org/wiki/Olivia_Holt
Measurements 33-23-32 in or 84-58.5-81 cm
Personal Trainer For the TV show Kickin’ It, she used to take Parkour classes, learned martial arts. She believes that her gymnastics skills really helped a lot in her training regime for the show. Olivia Holt Favorite Things

Food – Popcorn
TV Shows – Pretty Little Liars (2010-), Make it or Break It (2009-)
Drink – Strawberry Banana Smoothie
Condiment - Tomato Ketchup
Ice Cream Flavor – Chocolate
Clothing Item – Scarf
Sports – Gymnastics
Game – Dart Tag
Festival – Halloween
Color – Turquoise
Candy – Watermelon Patch Kids
Movie – Tangled (2010)
Band – The Rascal Flatts, Nicki Minaj, Taylor Swift, Bruno Mars
Accessory – Earrings
Source – Teen, Wikia, Seventeen

Olivia Holt Facts

Olivia was born in Tennessee but moved to Nesbit, Mississippi at the age of three.
She used to do gymnastics in her childhood. She played it for continuous six years.
Olivia has also done competitive cheerleading.
She is a self-proclaimed chocolate lover.
Olivia wants to go to Hawaii to see a volcano as she has never seen it in her lifetime before.
She admires Colbie Caillat and Taylor Swift.
She would also like to direct and write for a TV show or a complete film.
She has a black belt in martial arts.
Olivia says she is not good at dancing and would like to polish this skill.
Holt’s song “Had Me @ Hello” had been featured on Girl vs. Monster soundtrack. For this song, she also won a Radio Disney Music Award in the category of “Best Crush Song” in 2013.
Reese Witherspoon is her dream co-star, with whom she dreams to work with.
She laughs too much – as stated by her official Twitter profile.
She likes scary movies.
She is not sisters with Claire Holt.
She was a school president when she was in seventh grade.
She has a good mind. She was in her school’s chess team.

What Is a Gymnast's Diet?
It takes energy to fuel flips, tucks and cartwheels, and that energy should come from a balanced, nutritious diet. Although the caloric needs of a gymnast depend on the individual, it's important to consume enough
food per day to not only keep up with your training but also avoid health problems such as osteoporosis, lethargy or weakness. Talk to a sports nutritionist or health care provider to determine the ideal diet for peak
athletic performance.

DAY 1

BREAKFAST - 1 orange
1 boiled egg
1oz/30g wholemeal bread
2tsp low-fat spread

LUNCH - 3oz/90g tuna fish
Salad of lettuce, onions and 1 tomato
2 celery sticks
1oz/30g beetroot
2tsp salad cream
2 crisp breads
1 apple

DINNER - 3oz/90g chicken without skin cook in casserole with
3oz/90g carrots
4oz/120g onions
2oz/60g parsnips
3oz/90g turnips
3oz/90g jacket potato
4oz/120g cooked green vegetables
1 pear

DAY 2

BREAKFAST - Half grapefruit
1oz/30g bran cereal
2.5 fl oz/75ml natural yoghurt

LUNCH - 3oz/90g lean ham
3oz/90g mixed bean salad (red/haricot/chick/butter)
1tsp chopped parsley
2oz/60g chopped onions
Salad of lettuce, 1 tomato, cucumber and celery
2tsp vegetable oil
1 medium slice melon

DINNER - Vegetable soup using 1 stock cube, and 6oz/180g
celery, onion and carrot
4oz/120g white fish cooked with 4floz/120g skimmed
milk, thickened with 1tsp cornflour and parsley
4oz/120g green beans
1tsp margarine
1 baked apple

DAY 3

BREAKFAST - 4oz/120ml unsweetened orange or grapefruit juice
2oz/60g drained sardines
1oz/30g brown bread
2tsp low-fat spread
1 tomato

LUNCH - 4oz/120g cottage cheese
2 crisp bread
Salad of 1 tomato, celery, cucumber, grated carrot
shredded cabbage, onion and red pepper
2tsp low-fat spread/cheese
1 banana

DINNER - 3oz/90g sautéed onion in 2tsp vegetable oil with
3oz/90g liver and sauté for 7 minutes
3oz/90g cooked brown rice
4oz/120g spinach
1 tomato
4oz/120g mushrooms
4oz/120g fresh fruit salad
2.5oz/75ml natural yoghurt

DAY

BREAKFAST - 4oz/120g grapes
1 scrambled egg
1 tomato
1oz/30g brown bread
2tsp low-fat spread

LUNCH - Macaroni cheese made with 3oz/90g cooked macaroni
2oz/60g grated cheese mixed with
3oz/90g mushrooms and
3oz/90g cauliflower
2floz/50ml skimmed milk
Serve with salad
1 orange

DINNER - 4oz/120g mackerel, canned or fresh
3oz/90g potato
3oz/90g peas
3oz/90g carrots
1 apple

DAY 5

BREAKFAST - 3oz/90g stewed prunes with their juice
1.5/45g muesli
5fl oz/150ml natural yoghurt

LUNCH - 3oz/90g baked beans
1 egg (not fried)
1oz/30g brown bread
2tsp low-fat spread
Salad of grated cabbage, onion, carrot, celery and pepper
4oz/120g pineapple

DINNER - 4oz/120g salmon, fresh or canned
Cucumber
2oz/60g corn on the cob
2oz/60g green beans
2oz/60g pepper
2tsp low-fat spread
1 orange

DAY 6

BREAKFAST - Half grapefruit
1 poached egg
1 tomato
3oz/90g mushrooms
1oz/30g wholemeal bread
2tsp low-fat spread

LUNCH - 3oz/90g jacket potato filled with
3oz/90g shrimps
Chopped parsley
2tsp low calorie salad cream
Salad of lettuce, celery, cucumber, pepper, onion
1 pear

DINNER - 4oz/120g cooked turkey without skin
3oz/90g cooked pasta mixed with
2oz/60g cooked peas
2oz/60g cooked celery
1tbsp chopped chives or spring onion
1tsp vegetable oil
4oz/120g spinach
5oz/120 blackcurrants
2.5fl oz/75ml natural yoghurt

DAY 7

BREAKFAST - 4oz/120g pineapple
1oz/30g porridge
5fl oz/120ml skimmed milk
2tsp honey

LUNCH - 3oz/90g lean beef
3oz/90g baked jacket potato
2tsp low-fat spread
4oz/120g spring greens
3oz/90g carrots
3oz/90g boiled parsnips
5oz/150g strawberries
2.5fl oz/75ml natural yoghurt

DINNER - 3oz/90g canned drained pilchards
Mixed salad of lettuce, tomato, celery
cucumber and peppers
3 crisp breads
2tsp low-fat cheese
4oz/120g plums

If you can't eat lunch at home, you can prepare meals beforehand and take them out with you.

TAKE OUT - 2oz/60g low-fat cheese
2oz/60g brown bread roll
Mixed salad
2tsp low-fat mayonnaise
1 orange
TAKE OUT - 2oz/60g large bread roll and fill with
Mixed salad
2tsp low-fat salad cream
Other product (shrimp, ham or egg)

This is a sample menu for just one week. Try to invent similar meals for a whole month to start you off, and then mix up the meals you have tried already with new ones for subsequent months

Posture and Gymnastics


For athletes participating in sports like swimming and gymnastics, there is a need to assume a totally different body posture compared to other sports to be able to compete well. This posture can carry over to their
personal lives as well, and one can easily identify a swimmer or gymnast by the particular way they stand, walk or carry themselves.

While football and basketball are “leg based” sports, swimmers and gymnasts have assimilated a decidedly hunchbacked posture because of the “hand based” orientation of their particular athletic activities. The
hunchbacked posture in gymnastics is part of the sport’s proper form and is known as “hollowing out”. Constant training in this posture can lead to the athlete’s assuming the same form in the daily course of his or
her life, which is potentially a cause for serious injuries in the knee, shoulder, neck and lower back.

The Fundamental Athletic position in most land-based sports requires the athlete to assume a medium stance with the hips back, and the chest and head aligned with the spinal curves. This posture enables swift
movement forward, backward or sideways. It is the basic position assumed for squatting, dead-lifting and executing Olympic lifts, as well as to maximize leg, hip and back power during leaps and jumps.

A gymnast assuming the proper position hollows out the chest, pushes the head forward, tucks the hips in and contracts the spine. The only instance when a gymnast takes on the fundamental athletic position is
during landings or dismounts.

Athletes beginning their gymnastics training at a very young age while their bones are still undergoing growth and development will encounter problems with the gymnastic posture. This is especially true when they
reach puberty and the end of their growth cycle. The “hollowing out” posture, and even the specific manner gymnasts are required to run, can become a fixed posture for young gymnasts, and this can cause serious
and long-lasting side effects when they are older.
Most gymnastics programmes aggressively cultivate this peculiar posturing in young gymnasts. Strength and conditioning exercises have been geared to develop exactly that training gymnasts in the required stance,
thereby generating imbalance. This is a great disadvantage for female gymnasts who are made to forgo upper body conditioning altogether.

Former parallel bars gymnast, Mark Alexander, having worked with fellow athletes for more than 30 years, has observed that most female gymnasts from the Elite level are unable to perform push-ups or maintain a
sturdy handstand. Most gymnastics clubs have misguidedly neglected to encourage flexibility exercises among their gymnasts, instead leaving them to fend for themselves.

Alexander’s first sport was gymnastics, and at the age of 14 started a mostly skill-based training. He remembers having experienced mastering tricks before being aware of any inherent weakness, and without even
attempting to develop basic strength. The sport principles require that a gymnast lands and remains grounded, or “stuck” in the same landing position. For this reason, most gymnasts executed landings with rigidly
straight legs, bending only at the hips to establish balance. The result of this is an L5 – S1 fusion that could go undetected for a great number of years. Because of a lack of leg strength or proper lumbar curve
positioning, dislocated knees were a frequent occurrence during attempts to “stick” a full twisting back.

As an analogy, consider gymnastics training as jumping off a roof and landing motionless with legs straight. Jump over and over, dozens of times each day, six days a week, over a period of several years. The impact
generated by these landings is way beyond the gymnast’s body weight. And the higher the altitude of the jump, the more force is involved. Landing mats are a mere token, and seldom help. Floors in gymnasiums act as
mini-trampolines, allowing young athletes to soar to ill-recommended heights. Although there are foam pits available to cushion landings, they prevent the athlete from actually learning how to steady their bodies for
an actual competition.

Without the needed leg, hip and back conditioning allowing a gymnast to assume the correct position during landing, instead of diffusing, the impact is centred into the joints and bones. This is the explanation behind
the never-ending injuries sustained by Elite and lower-ranked gymnasts. Most of these injuries last long into retirement.

Mark Alexander specialized in the parallel bars and was awarded a full athletic scholarship by the University of Iowa in 1975. He was captain of the University gymnastics team from 1976 – 78.

Recommendations

Due to the unhealthy postures called for by sports like gymnastics and swimming, it is extremely crucial for athletes to establish a strengthening programme to balance out their bodies. This will enable them to return to
a normal and healthy body position after having temporarily assumed the required stance during practice and performance of their sport.

General Flexibility Is A Must

Looking at gymnasts perform, one would think that they are among the most flexible humans on earth. This is a misconception. Upon close observation, one will find that only certain body parts that they frequently
utilize in the sport are flexible, and only so to a certain degree.

Locked Ankles

Much like ballet dancers, gymnasts spend most of their waking lives on their toes. This has an averse affect on the ankle’s range of motion. Most gymnasts are unable to perform dorsi-flexion, or being able to bend their
ankles the other way. Much worse, many find it impossible to get their ankles to assume a neutral stance, which is considered the normal position for ankles. This poses a serious complication on the ability to run well,
and to perform safer and better quality landings through the proper movement of the knees over the toes, allowing the hips and buttocks to work as they should.

Stretching and strengthening exercises performed on the gastroc, soleus, and anterior tibialis will result in better ankle conditioning, less ankle injuries (e.g., rolled ankles – a frequent injury); more stuck landings, and
improved overall performance power.

Unfortunately, the answer that most gymnastics programmes have for ankle conditioning is to require more toe raises, greatly conflicting with gymnasts’ need for safer strengthening programmes. Five to six hours a
day of pointing and leaping off one’s toes can exact a heavy toll in terms of injuries.

Taut And Unstable Hamstrings

Apparently, stretching exercises have all but been discarded by most gymnastics programs. Only a precious few minutes of stretching is allowed before launching into the proper training. It is for this exact reason that
female gymnasts have very tight hamstrings. This is caused by the continuous pelvic tucking present in each gymnastic activity. In doing so, they are in effect shortening the muscle by bringing its origin and insertion
closer to each other for several hours each day.

The same is true for people who sit for a living. The knee flexor and hip extender portions of the hamstring are shorter in people who maintain long sitting positions everyday. Being in a sitting position the whole day
takes the lumbar curve off the spine – the primary aim of every gymnast. It’ll score well with the judges, but spell disaster for performance power and the lower back.

Static and dynamic hamstring stretches, especially using the PNF techniques will add strength and enhance performance power.

Conversely, weak hamstrings are another problem, particularly the portions near the hips and buttocks. As most gymnastics moves involve tumbling and jumping off the toes, a greater portion of leg power develops at
the quadriceps. Not using a muscle causes that muscle to degenerate, and this is what happens to the underused hamstrings. A gymnast’s hips are also frequently tucked under, and this leads to very minimal activity
for the gluteus maximus and gluteus medius. As a consequence, gymnasts have a harder time executing stick dismounts from a height of 20 feet, due to a very unstable hip area.

For the hip to extend fully, the muscles of the buttocks require a neutral or arched spine. A tucked hip and a round lower back eventually leads to weak glutes.
To develop correct lumbar curves and strengthen the back, hips and glutes, including the hamstrings and quadriceps, a series of exercises involving squats, kettleball swings, snatches, windmills and dead-lifts are
recommended. Use a stability ball to improve basic balance and body control. Proper execution of one-legged, no arm hip extensions will determine the extent of upper hamstring strength.

More importantly, a coach is needed who is cognizant of the risks of gymnastics-related injuries, and is educated enough to advocate the use of stretching and strengthening exercises. A lot of injuries and physical
imbalances can be corrected if a coach is concerned enough about conditioning gymnasts’ bodies instead of pushing them to learn the latest release moves.

Working The Spine

One of the causes of abdominal and spinal erector imbalance is a constantly tucked pelvic posture. A warm-up of spine stretching should counteract frequent trunk flexion common in a majority of gymnastics
manoeuvres. The absence of spine extensions will result in grave back problems.

Instituting an effective strength training program tuned towards the basics of squats and dead-lifting will minimize most back injuries. Consider viewing gymnastics as a series of plyometric exercises, and before
performing any of them, appropriate warm-ups, like squatting double bodyweight need to be executed. Looking at the injury rate in gymnastics, one might be of the opinion that none of these athlete’s bodies are ready
for gymnastics at all.

The problem lies with the fact that most gymnastic coaches are former gymnasts themselves, and the system they use to train their athletes is the very same system by which they were trained. If and when they do
implement strength conditioning exercises, it typically involves using a bodybuilding hypertrophy program, which is something that gymnasts do not need. Rather than allowing them to achieve their desired athletic
goals, it impedes sport development and leads to higher injury risk. A gymnast needs an exceptionally high strength to weight ratio and great relative strength. To accomplish this end, low repetition training in the basic
moves will strengthen their fundamentals and actually allow them to lose weight without having to starve themselves. As previously mentioned, eating disorders are prevalent in this sport. Supplementing their training
with correctly performed kettleball swings will also help to work off any excess weight.

After using this technique, gymnasts realized how well this benefited them and adapted this method immediately. As they have already mastered the art of tightness and how to achieve maximum tension, all they need is
the proper coach.

Supple Shoulders

The problem with habitual hollowing of the chest is that it causes very tight pectorals, front deltoids, biceps, lats and teres major. Apart from the excessive training and overdevelopment it gives the rectus abdominus,
poor shoulder flexibility in female gymnasts and zero external rotator work can lead to bad shoulder injuries.

Focusing more on dynamic “flexibility” training offsets the possibility of discovering shoulder limitations until the injury actually occurs. One solution to avoid shoulder injury is to perform slow stick dislocates to
condition and add shoulder flexibility.

For male gymnasts, inflexible shoulders are not the main concern. Training and performance on the rings opens up the shoulders, but this can bring about totally different shoulder problems relating to extreme rom
and excessive rotator cuff motion.

A male gymnast performing on the rings puts a huge strain on his shoulder girdle. Doing isolation rotator training with bands and dumbbells, working the transverse, sagittal and frontal planes, will help in stabilizing
the shoulders. Adding exercises targeted at the rear deltoid and rhomboid also aids in counterbalancing gymnastics training and lessens the risk of injury.

Speaking from his experience as a gymnast during the 1970’s, Mark Alexander remembers acquiring chronic shoulder bursitis and tendonitis, before fully dislocating his shoulder while working the rings, effectively
ending his gymnastics career. He recommends that coaches take injuries more seriously, as a lot of the injuries in young athletes show up later as arthritis in their thirties and forties.

Conclusion

The solution to a more balanced gymnastics programmes lies in strength training and conditioning, instead of concentrating on gymnastics specific exercises. Constant evaluation and assessment of young gymnasts’
bodies will afford them a better foundation of healthy posture and physical stability.

While striving to train the next Olympic gold medallist is a lofty aim, pressuring athletes to conform to rigid and risky standards is not only unreasonable, but also dangerous. Less than 1% of young children who begin
gymnastics training make it to the Olympics. Exposing thousands of young bodies to the risks of injury and long-term affliction makes no sense given the statistics.

Finally, gymnastics coaches need to be re-educated on new training methodologies involving strength and rehabilitative training, and equipping them with more knowledge of anatomy, biomechanics, kinesiology and
basic free weight training.
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