Forza iron cross system
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Áætlaður afhending: 07/11/2024
FREE SHIPPING
The gymnastics forza Iron Cross system is an innovative device designed to help athletes of all levels perform the Iron Cross, one of the most advanced moves in gymnastics. Even if you are far from being able to perform a free Iron Cross, our trainer makes it possible to gradually work towards this goal.
12 Adjustable Levels: The device features 12 levels of difficulty. At level 1, the support provided is maximal, requiring only 50% of the effort needed for a free Iron Cross. At level 12, the support is minimal, requiring 95% of the effort.
Gradual Progression: As you advance through the levels, the effort required gradually increases. This means you get closer to performing a free Iron Cross, with level 12 requiring just 5% less effort than a free Iron Cross.
Beginner Friendly: Even if you are a complete beginner, at level 1, you will likely be able to perform an Iron Cross right away. This allows you to experience the move and build confidence as you progress.
Joint Safety: This device allows for very safe joint training, particularly for the forearms, where tendons can easily become inflamed. The adjustable support decreases gradually, helping you build strength over time.
Structured Training Program: We offer a 12-week program with our equipment that strategically advances through the levels, allowing you to perform sets and reps to improve your Iron Cross.
Whether you are a beginner or an experienced gymnast, the Iron Cross Trainer by Gymnastics Forza helps you achieve your strength and skill goals safely and effectively.
Lightweight: Gymnastics Forza iron cross equipment is made to easily go on the road with you. it weighs only 1.5, it comes with accessories for easy use anywhere—from a doorway to a park.
Ring Routine Mastery:
Tailored for aspiring gymnasts to master the Iron Cross. An essential tool for conquering complex ring routines.
🔧 Adjustable Lever-Arm:
Start training with reduced difficulty at level 12, simulating 50% of the effort required. As your skills advance, increase the challenge up to 95% effort at level 1.
📐 Natural Alignment:
Designed to match the natural arm position, enabling precise and fluid transitions from the Iron Cross to other rings move.
🪶 Lightweight Aluminum:
Crafted from high-quality aluminum, the trainer weighs only 600 grams per arm, ensuring freedom of movement and adaptability.
🛏️ High-Density Foam Padding:
Fitted with dense foam to provide forearm comfort, reducing strain during prolonged training sessions.
🇮🇹 Italian Craftsmanship:
Proudly made in Italy, offering a path to incremental strength gains and enabling a measured approach to achieve peak gymnastic performance.
12-Week Journey to Master the Iron CrossIncluded with your purchase is an exclusive 12-week training program, meticulously crafted to guide you through mastering the iconic iron cross on the rings.
A Gradual Progression: Starting from the basics and gradually advancing to more challenging levels.
Targeted Exercises: Featuring negatives, presses, and holds to develop the specific strength and technique
Jumpstart your mastery of the Iron Cross today and achieve new heights in your gymnastics prowess!
how levels of resistance work
Level 12:50%
Level 11: 54.1%
Level 10: 58.2%
Level 9: 62.3%
Level 8: 66.4%
Level 7: 70.5%
Level 6: 74.5%
Level 5: 78.6%
Level 4: 82.7%
Level 3: 86.8%
Level 2: 90.9%
Level 1: 95%
Welcome to Your Journey Towards Mastering the Iron Cross on Rings! You are about to embark on a transformative journey with our state-of-the-art gymnastics tool, designed to guide you step by step in learning and perfecting the iron cross on rings - one of gymnastics' most challenging and iconic skills.
This 12-week program is meticulously crafted to gradually increase your strength, improve your technique, and build the endurance necessary to achieve this pinnacle of gymnastics prowess.
Why a 12-Week Program? Our program is structured around the principle that gradual, consistent progress is the key to achieving and maintaining high levels of fitness and skill. Over the next 12 weeks, you'll be introduced to a series of exercises that progressively build upon one another, ensuring that you develop the necessary foundation before moving on to more challenging levels. This approach not only maximizes your potential for success but also minimizes the risk of injury
What to Expect: Each week, you will be guided through three days of targeted training. The exercises are carefully selected to balance the development of strength and technique, with an emphasis on:Negatives: Slow, controlled movements that help build strength and muscle memory for the iron cross position. Presses: Exercises focused on pushing movements to develop the shoulders, chest, and arms.
Holds: Static exercises to increase endurance and solidify your iron cross form.By following this program, you're not just working towards mastering the iron cross; you're also enhancing your overall gymnastic skills and physical condition.
12-Week Program:
Week 1: Level 1
Monday:5 sets x 5 negatives, hold the iron cross position (2/3s) on each rep then on the 5th rep hold it as log as possible at level 1
4 sets x 12 half presses at level 1, on the last rep go down to the iron cross and hold as long as possible.
Wednesday:4 sets x 4 full presses at level 11.
4 sets x 12 half presses at level 1, on the last rep go down to the iron cross and hold as long as possible.
Friday:6 sets x 15s hold the iron cross level 1
.4 sets x 12 half presses at level 1, on the last rep go down to the iron cross and hold as long as possible.
Week 2: Level 11
Monday:5 sets x 5 negatives, hold the iron cross position (2/3s) on each rep then on the 5th rep hold it as log as possible at level 2
4 sets x 10 half presses at level 2, on the last rep go down to the iron cross and hold as long as possible.
Wednesday:4 sets x 4 full presses at level 2,
4 sets x 10 half presses at level 2, on the last rep go down to the iron cross and hold as long as possible.
Friday:5 sets x 20s holds the iron cross at level 2.
4 sets x 10 half presses at level 2, on the last rep go down to the iron cross and hold as long as possible.
Week 3: Level 3
Monday:5 sets x 5 negatives, hold the iron cross position (2/3s) on each rep then on the 5th rep hold it as log as possible at level 3,
4 sets x 8 half presses at level 3, on the last rep go down to the iron cross and hold as long as possible.
Wednesday:4 sets x 4 full presses at level 3.
4 sets x 8 half presses at level 3, on the last rep go down to the iron cross and hold as long as possible.
Friday:4 sets x 25s holds the iron cross at level 3.
4 sets x 8 half presses at level 3, on the last rep go down to the iron cross and hold as long as possible.
Week 4: Level 4
Monday:5 sets x 4 negatives, hold the iron cross position (2/3s) on each rep then on the 4th rep hold it as long as possible at level 4.
4 sets x 8 reps half presses at level 4, on the last rep go down to the iron cross and hold as long as possible.
Wednesday:4 sets x 5 reps full presses at level 4.
4 sets x 8 reps, half presses at level 4, on the last rep, go down to the iron cross and hold as long as possible.
Friday:4 sets x 20s hold the iron cross at the end of each set at level 4.
4 sets x 8 reps, half presses at level 4, on the last rep, go down to the iron cross and hold as long as possible.
Week 5: Level 5
Monday:4 sets x 4 negatives, hold the iron cross position (2/3s) on each rep then on the 4th rep hold it as long as possible at level 5.
4 sets x 7 reps half presses at level 5, on the last rep go down to the iron cross and hold the iron cross as long as possible.
3 sets x12 full presses at level 12, on the last rep, hold the iron cross as long as possible.
Wednesday:4 sets x 6 full presses at level 5.
4 sets x 7 reps, half presses at level 5, on the last rep, go down to the iron cross and hold as long as possible.
3 sets x12 full presses at level 1, on the last rep, hold the iron cross as long as possible.
Friday:4 sets x 15s iron cross holds at level 5.
4 sets x 7 half presses at level 5, on the last rep go down to the iron cross and hold as long as possible.
3 sets x12 full presses at level 1, on the last rep, hold the iron cross as long as possible.
Week 6: Level 6
Monday:2 negative for each level till level 5, hold the iron cross for 5s on each negative
4 sets x 4 negatives, hold the iron cross position (2/3s) on each rep then on the 4th rep hold it as long as possible at level 6.
4 sets x 7, half presses at level 6, on the last rep, go down to the iron cross and hold as long as possible.
3 sets x12 reps full presses at level 2, on the last rep hold the iron cross as long as possible.
Wednesday:2 negative for each level till level 5 and hold the iron cross for 5s for each negative
4 sets x 6 reps full presses at level 6.
4 sets x 7 half presses at level 6, on the last rep go down to the iron cross and hold as long as possible.
3 sets x12 full presses at level 2, on the last rep hold as long as possible for each set.
Friday:2 negative for each level till level 5 and hold the iron cross for 5s on each negative
4 sets x 20s iron cross holds at level 6.
4 sets x 7 half presses at level 6, on the last rep go down to the iron cross and hold as long as possible.
3 sets x12 full presses at level 2, on the last rep, hold the iron cross as long as possible.
Week 7:Level 7
Monday:2 negative for each level till level 6 and hold for 5s the iron cross on each negative
4 sets x 3 reps hold the iron cross position (5s) on each rep then on the 3rd rep hold it as long as possible at level 7.
4 sets x 6 half presses at level 6, on the last rep go down to the iron cross and hold the iron cross as long as possible.
3 sets x 8 full presses at level 3, on the last rep hold as long as possible.
Wednesday:2 negative for each level till level 6 and hold each negative for 5s
4 sets x 5 full presses at level 7.
4 sets x 6 half presses at level 7, on the last rep go down to the iron cross and hold as long as possible.
3 sets x 8 full presses at level 3, on the last rep hold as long as possible.
Friday:2 negative for each level till level 6 and hold for 5s each negative
4 sets x 15s iron cross holds at level 7.
4 sets x 6 half presses at level 7, on the last rep go down to the iron cross and hold as long as possible.
3 sets x 8 full presses at level 3, on the last rep hold as long as possible.
Week 8: Level 8
Monday: 2 negatives for each level till level 7, hold for 5s each negative
4 sets x 3 negatives, hold the iron cross position (3s) on each negative then on the 3rd rep hold it as long as possible at level 8.
4 sets x 5 reps half presses at level 8, on the last rep, go down to the iron cross and hold as long as possible.
2 sets x 6 reps full presses at level 5, on the last rep hold as long as possible.
Wednesday 2 negatives for each level till level 7 and hold for 5s for each negative
4 sets x 4 full presses at level 8.
4 sets x 5 reps half presses at level 8, on the last rep go down to the iron cross and hold as long as possible.
2 sets x 6 reps full presses at level 5, on the last rep hold as long as possible.
Friday 2 negative for each level till level 7, hold for 5s each negative
:4 sets x 15s holds at level 8.
4 sets x 5 reps half presses at level 8, on the last rep go down to the iron cross and hold as long as possible.
2 sets x 6 reps full presses at level 5, on the last rep hold as long as possible.
Week 9: Level 9
Monday: negative for each level till level 8, hold for 5s for each negative
4 sets x 2 negatives, hold the iron cross position (5s) on each rep then on the 3rd rep hold it as long as possible at level 9.
4 sets x 5 rep half presses at level 9, on the last rep, go down to the iron cross and hold as long as possible.
2 sets x 6 full presses at level 6, on the last rep hold as long as possible.
Wednesday: negative for each level till level 8 hold for 5s for each negative
4 sets x 4 presses at level 9.
4 sets x 5 half presses at level 9, on the last rep go down to the iron cross and hold as long as possible.
2 sets x 6 full presses at level 6, on the last rep hold as long as possible.
Friday: negative for each level till level 8 , hold for 5s each negative
3 sets x 10s hold at level 9.
4 sets x 5 half presses at level 9, on the last rep go down to the iron cross and hold as long as possible.
2 sets x 6 full presses at level 6, on the last rep hold as long as possible.
Week 10: Level 10
Monday:2 negative for each level till level 9 hold each negative for 3s
3 sets x 2 negatives, 5s hold the iron cross on each negative at level 10.
3 sets x 4 half presses at level 10, on the last rep go down to the iron cross and hold as long as possible.
2 sets x 5 full presses at level 8, on the last rep hold as long as possible.
Wednesday: 2 negatives for each level till level 9 hold the iron cross on each negative for 3s
3 sets x 3 presses at level 10.
3 sets x 4 half presses at level 10, on the last rep go down to the iron cross and hold as long as possible.
2 sets x 5 full presses at level 8, on the last rep hold as long as possible.
Friday: 2 negatives for each level till level 9 hold the iron cross on each negative for 3s
3 sets x 5s iron cross holds at level 10.
3 sets x 4 half presses at level 10, on the last rep go down to the iron cross and hold as long as possible.
2 sets x 5 full presses at level 8, on the last rep hold the iron cross as long as possible.
Week 11: Level 11
Monday: 1 negative for each level till level 10, hold each negative for 5 seconds
4 sets x 2 negatives hold as long as possible the ( rep 2 )at level 11.
3 sets x 3 half presses at level 11, on the last rep go down to the iron cross and hold as long as possible.
3 sets x 4 full presses at level 9, on the last rep hold as long as possible.
Wednesday: 1 negative for each level till level 10 hold each negative for 5 seconds
2 sets x 3 reps full presses at level 11.
3 sets x 3 reps half presses at level 11, on the last rep go down to the iron cross and hold as long as possible.
3 sets x 4 full presses at level 9, on the last rep hold as long as possible.
Friday: 1 negative for each level till level 10, hold each negative for 5s
2 sets of holds as long as possible at level 11.
3 sets x 3 half presses at level 11, on the last rep go down to the iron cross and hold as long as possible.
3 sets x 4 full presses at level 9, on the last rep hold as long as possible.
Week 12: Level 12
Monday 1 negative for each level till level 11 hold each for 3 seconds
(Peaking):3 Set x 1 negative hold as long as possible at level 12
.2 sets 10 full presses at level 9.
3 sets x 2 full presses at level 10, on the last rep, hold the iron cross as long as possible.
Wednesday:1 negative for each level till level 11, hold each negative for 3 seconds
3 sets x 1 negative, hold as long as possible at level 12.
2 sets x 6 full presses at level 9.
3 sets x 2 full presses at level 10, on the last rep hold the iron cross as long as possible.
Friday: Test your hold in the iron cross position, aiming to maintain form and hold for as long as possible. This session is a culmination of your hard work, designed to assess your progress and capability in achieving the Iron Cross. Remember, the journey is about improvement and persistence; celebrate your progress and continue to build on your strength and technique.
iron cross holding position
iron cross half reps
iron cross full reps
iron cross negatives reps
What If You Cannot Perform the Iron Cross After 12 Weeks?
Achieving the Iron Cross is a journey that requires time, dedication, and patience. The 12-week program is designed to set you on the right path, but it's important to remember that mastering such an advanced gymnastics move can take much longer than just a few weeks.
Here’s what you can do if you find yourself struggling to reach the final level
Repetition and Patience: The iron cross is a complex movement that may take a significant amount of time to master. Three weeks, let alone 12, may not suffice for everyone. This training program is designed to progressively build your strength and technique towards achieving the Iron Cross.Revisit and Repeat: If you hit a challenge week where progress seems to stall, don't hesitate to repeat the same week as many times as necessary to feel confident and strong in those exercises.
Alternatively, consider going back a couple of weeks in the program and work your way back up. This can help reinforce your foundation and build more strength and stability.Start Anew with Adjustments: For some, it might be beneficial to restart the program from the beginning, this time increasing the duration of holds and the intensity of each exercise where possible. This method allows you to continue building strength and endurance while also improving technique. Remember, the journey to mastering the iron cross is as much about the journey as it is about the destination.
Celebrate your progress, remain patient with your body, and keep pushing your limits. The persistence and dedication you bring to this challenge will pay off in not just your ability to perform the iron cross, but in all aspects of your fitness journey.
Uppgötvaðu spennuna í gegnum dóma viðskiptavina okkar og beinum skilaboðum fyrir neðan myndböndin og deildu gleði þeirra við að taka úr hólfinu. Sameiginleg augnablik þín hjálpa til við að lýsa upp gæði og áhrif vöru okkar. Taktu þátt í hátíðinni með því að deila eigin reynslu.
Frábært tæki. Gagnlegt fyrir framfarir í styrk og stjórnunarfærni, en einnig til að framkvæma loftfimleikaþætti á öruggan hátt og með minni liðálagi. Auðvelt að hengja. Það er nú hluti af undirbúningi mínum. ég ráðlegg!
Þetta er helvíti æðislegt. Hef ekki hugmynd um hvað ég er að gera ennþá, en ég varð náttúrulega að reyna að planche strax 🤣
Ég fékk það. Mjög gott efni, ég er svo ánægð með það🙏
Ég elska það virkilega. Gymnastics Forza Búnaðurinn er mjög sterkur og í háum gæðaflokki.😊
Ég gjörsamlega elska þetta! Ég er 280 Ibs!
Þetta er svo frábært fyrir einhvern í minni stærð að læra upp vöðva! Ég met fyrirtæki þitt og vöru mjög mikið !!!
Ég ætla ekki að lyfta þungum vegna beiðni lækna. Ég get notað mitt forza allt árið á að draga úr þyngd. Takk fyrir að búa til þennan ótrúlega vettvang.
Allt sem ég geri hér í Bandaríkjunum til að hjálpa til við að kynna láttu mig vita
Sem íþróttamaður í íþróttum nota ég gymnastics forza í daglegu líkamsþjálfuninni minni. Ekki bara að æfa heldur hafa gaman og leika sér með það. Svo góður búnaður alveg þess virði ‡
Ég nota gymnasti s Forza tæki reglulega með sjúklingum mínum á meðan á sjúkraþjálfun stendur og að sjálfsögðu hef ég gaman af því líka. Efst
mögnuð vara. ég keypti fyrstu útgáfuna og hún er eins og á fyrsta degi. ef þú vilt læra erfiðustu gimnastic færni Victorian, maltneska, iron cross jafnvel a backflip ) þú verður að fara í það. líka forstjórinn og stofnandinn er ótrúleg manneskja. takk fyrir allt.
Ótrúlegur búnaður. Þetta er annað minn, á síðasta ári var mælt með mér fyrir einn af viðskiptavinum mínum. Ég fór í alla endurhæfingu hans með þessum. Virkilega flott gæðaefni.
Stórkostleg vara og vel byggð. Ég stefni á að gera myndband í fullri lengd frá upphafi til enda með vörunni þinni þegar ég get í raun og veru nælt mér í fulla planche með aðstoð við flutning. Þannig get ég sýnt fólki hversu mikið þessi vara hefur hjálpað mér með þessa tilteknu færni og almennt líkamlegt jafnvægi. Ég reikna með að á næstu 3 til 6 mánuðum sé það mögulegt með þessari vöru.
unbox
Marco Lodadio heimsmeistari verðlaunahafa
Afpöntunarreglur 🚫
Ekki hika við að skipta um skoðun! Þú getur afturkallað hvaða pöntun sem er fyrir sendingu. Sendu okkur bara línu fljótt og við stöðvum ferlið. Ef það er nú þegar á leiðinni til þín skaltu ekki hafa áhyggjur - skilastefna okkar hefur tryggt þig.
Skilareglur 🔄
Ertu ekki ástfanginn af kaupunum þínum? Ekkert mál. Sendu það til baka innan 30 daga svo framarlega sem það er enn í glænýju ástandi. Hamingja tryggð!
Endurgreiðsluferli 💰
Auðveld ávöxtun er mantra okkar. Hafðu samband við okkur og við leiðum þig í gegnum vandræðalausa endurkomu. Þegar við höfum fengið vöruna þína munum við athuga hana og vinna endurgreiðsluna þína skyndilega.
Skiptivalkostur 🔁
Ef þú vilt þá getum við skipt vörunni sem skilað er út fyrir aðra jafnverðmæta vöru. Við kappkostum að tryggja að þú hafir bestu upplifunina af vörum okkar og skilastefnu okkar er hönnuð til að veita þér hugarró þegar þú verslar hjá okkur.
Njóttu óaðfinnanlegrar sendingarupplifunar á Gymnastics Forza 🌍✨
Við erum ánægð með að bjóða þér alþjóðlega sendingu vegna þess að við trúum gleðinni yfir gymnastics ætti ekki að hafa nein landamæri. Fyrir flesta áfangastaði um allan heim munum við standa straum af sendingarkostnaði og tryggja að þú getir verslað án aukagjalda. Búast má við að vandlega pakkað pöntunin þín berist á milli 5 til 10 daga, sem vekur spennu Gymnastics Forza rétt að dyrum þínum 📦🚚
Þegar pöntunin þín er á leiðinni munum við veita þér rakningarupplýsingar og halda þér uppfærðum í hverju skrefi ferðarinnar 🛤️📲 Ef þú þarft að skila eða skipta, engar áhyggjur! Sendu vöruna bara til baka og við sjáum um afganginn og höldum verslunarupplifun þinni áhyggjulausri 🔄🛡️
Vertu tilbúinn til að lyfta þínum gymnastics leikur með okkur! 🤸♂️💫
Ábyrgð 📄
Við erum stolt af því að bjóða viðskiptavinum okkar a þriggja ára ábyrgð á allar vörur okkar 🛡️, sem undirstrikar traust okkar á gæðum og áreiðanleika þess sem við seljum. Vörur okkar, framleiddar á Ítalíu úr bestu efnum 🇮🇹, hafa þjónað viðskiptavinum okkar á áreiðanlegan hátt í mörg ár og styrkt orðspor okkar fyrir framúrskarandi.Útilokun fyrir teygjur 🚫: Þessi ábyrgð nær ekki til teygjanlegra vara. Þrátt fyrir að nota hágæða alvöru latex, slitna teygjur náttúrulega með tímanum. Við kappkostum að bjóða upp á hágæða teygjur, en líftími þeirra getur verið fyrir áhrifum af ýmsum utanaðkomandi þáttum.
Ábyrgðarvernd 🛠️: Ábyrgðin okkar nær eingöngu til framleiðslugalla. Með ítarlegu skoðunarferli okkar, þar sem hver vara er skoðuð vandlega, þá eru framleiðslugallar ótrúlega sjaldgæfir. Við fullyrði með stolti að 99,9% af vörum okkar uppfylli óviðjafnanlega gæðastaðla, sem sýnir fram á skuldbindingu okkar til afburða.
Ferli ábyrgðarkrafna 📧: Til að leggja fram ábyrgðarkröfu, vinsamlegast sendu okkur tölvupóst með myndum af vöruvandanum, pöntunarnúmerinu þínu og tilteknum myndum sem sýna gallann. Teymið okkar mun meta kröfu þína og ef galli er staðfest munum við skipta um skemmda hluta tækisins. Hafðu samband við okkur með tölvupósti, símanúmeri eða WhatsApp, sem allt er aðgengilegt í gegnum spjallið á vefsíðunni okkar.
Ábyrgðartímabil ⏳: Ábyrgðin varir í þrír ár, frá og með kaupdegi. Við bjóðum upp á tíu daga sendingarfrest frá kaupdegi, til að tryggja að varan þín sé vernduð frá því augnabliki sem þú færð hana.
Þessi ábyrgð endurspeglar hollustu okkar við að bjóða upp á vörur í hæsta gæðaflokki og endingu, vandlega framleiddar á Ítalíu 🇮🇹 og skoðaðar af mikilli alúð. Við stöndum með vörum okkar og tryggjum viðskiptavinum okkar fulla ánægju og hugarró með innkaupin.
Tryggðu örugga og örugga útritun
gymnastics forza iron cross system
Explore new limits with the Iron Cross Trainer, engineered for gymnasts of all expertise levels. This system provides adjustable resistance, making it ideal for mastering the Iron Cross and enhancing ring routines at any age and skill level.
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