Simone Biles clinched her 10th Olympic medal on Saturday, cementing her status as the 27-year-old’s "best ever" in gymnastics. Becoming the most decorated American gymnast in history takes some serious dedication. In order to prepare for the Tokyo Olympics, she tell jimmy fallon She trained seven hours a day, working out twice a day for four days. She took Sunday off to help her recovery.
Biles makes it look easy, flying through the air and flipping a few feet before landing on her hands or powerful legs. Gymnastics involves powerful muscles in the shoulders, legs, and core that you don’t get with typical strength training. She does cross-training, such as swimming a mile twice a week and biking 10 miles once a week. You may be able to run a mile, but try running a mile and then challenge your balance on the beam.
YouTube fitness influencers Hudson and Brandon White Biles does similar workouts and said she spends 30 minutes a day using resistance bands to improve her flexibility. She also spends a fair amount of time in the gym, doing some pretty challenging moves that you can try.
Biles include rope climbs, pike push-ups, and V-shaped push-ups
Maybe you had rope climbing in elementary school, but some CrossFit gyms and functional fitness gyms may also have rope climbing. This movement usually requires muscles in the arms, back, and legs to pull you up the rope. Biles does this using only her arms, legs extended in a spear position. This requires some core and arm strength.
One of the best arm exercises Biles does are push-ups, where you stand on your hands with your legs raised parallel to the ground. Your body will be at a 90 degree angle. You bend your elbows, as if doing a push-up, and the top of your head hits the floor. This is one. Try 4 sets of 10 bent push-ups.
Now lie on the floor, grab a yoga block and do some V-ups. Start by resting your back on the floor, legs straight, and arms overhead. Place the yoga block between your hands. Using your core strength, pull your upper body and legs into the air so you can place the block between your feet. Return to a supine position, then raise your arms and legs again, passing the block back into your hands.
Bile doesn’t forget about nutrition, sleep and mental health
Biles also includes other superhuman core exercises like L-sits, V-sits, and straight-leg raises hanging from a bar, but she also recognizes the need for proper nutrition and recovery. Biles doesn’t need to worry about counting calories, but she knows she needs certain nutrients to fuel her workouts without feeling too full.
she told women’s health She sometimes has to skip breakfast to get to the gym on time, but she chooses oatmeal and fruit for breakfast whenever possible. Instead of drinking coffee, she opted to drink water to stay hydrated. After her first workout, she makes sure to get some protein with a protein shake. Lunch ranges from pepperoni pizza to sushi, or she’ll throw some lean protein and veggies into the air fryer. After her afternoon workout, if she’s not going to a restaurant, she sometimes eats pizza or lasagna Alfredo.
Biles also prioritizes sleep, so she tries to keep a consistent sleep schedule with a bedtime of 9:30 p.m. She rarely stays up past 10:30 p.m. Biles also takes care of her mental health, especially as she shares with the world her "turbulent" experience during the Tokyo Olympics. To take care of her mental health, she told CNN She talks to a therapist every Thursday and before every game.