Pulling up on the horizontal bar – one of the general exercises studied is aware of the overall physical fitness of gymnasts. To learn to be tightened from scratch, it is required to create the main skills. Use for this purpose simple preparatory exercises.
It is required to you
- - gymnastic stick;
- - horizontal bar;
- - help of the workmate or coach.
Instruction
1. Begin development of pulling up with performance of its imitation without horizontal bar. Take the gymnastic stick the upper grip, having arranged hands approximately shoulder width apart. Get up directly. Lift the stick on the hands extended up. Now lower the apparatus parallel to the case, having brought it to the top part of the breast. You should carry out such movement at real pulling up on the horizontal bar. At this stage it is important to you to catch specifics of exercise.
2. You pass to studying pulling up on the low horizontal bar. It is the best of all if it is located at height which is a little exceeding length of hands. Settle down lying on the back and clasp with hands the horizontal bar. You hold the case and legs straight lines. Now begin to bend hands in elbows, tightening the chin to the horizontal bar. The foot of legs at the same time remain on the Earth's surface or the floor. It will be very exact reproduction of pulling up, but with the most minimum loading.
3. Work pulling up on the real horizontal bar by means of the coach or the workmate. Receive the provision of the hang on hands. Fill to bend hands, tightening the chin to the horizontal bar. Your workmate at the same time has to support you for hips and push up, helping to overcome gravity. When the horizontal bar appears below the chin, record this situation for two-three seconds, and then fall down, having straightened hands. Repeat exercise several times.
4. Make pulling up independently. If you jump to the horizontal bar from the Earth's surface or the floor, wait when the body receives the vertical position and will cease to be shaken. Now be slowly tightened, trying to strain muscles of hands and the shoulder girdle. It is possible that in the first independent attempts to reach the horizontal bar the chin it will be difficult, but after mastering all elements of exercise the task will become simpler.
5. Carrying out pullings up, you watch the technique. The body has to be located strictly vertically. Direct the look directly before yourself. It isn't necessary to allow the strong deflection in the waist. Bending hands, tighten the body uniform fluent movement, without breakthroughs and rocking of the case back and forth up. Legs have to be straight and reduced together. It is also not allowed to be intercepted by hands after performance of the next pulling up upon transition to the following.