To rise from the prone position – one of treasured desires of admirers the action movies and fans of rhythmic and artistic gymnastics. To execute such reception incredibly difficult. For this purpose complex preparation is required.
Instruction
1. Train legs. They play one of leading roles at rise from the prone position. Surely carry out daily or every other day series of squats on 3-5 approaches, doing 15-20 repetitions with the small weight on shoulders or 20-25 without weight, holding hands behind the head. Train quadriceps and tricepses of legs, being engaged on special exercise machines and bending legs from the sitting position or lying on the stomach. Construct the proportional figure. If you have fat deposits on the stomach, try to get rid of them by means of stomach exercises and also all-strengthening – jogs, swimming, trips by bicycle.
2. Make your hands stronger. Be wrung out from the floor, carrying out not less than 15-20 repetitions in 3 approaches. Whenever possible train bicepses and tricepses with use of dumbbells. Carry out pullings up on the horizontal bar.
3. Begin to train in performance of rises from the prone position. In this reception there are cunnings and at due consideration you will understand that it not such difficult to what it seems at first sight. At first learn sharp vyprygivaniye on legs. Lay down on the back, put hands along the body, palms down. Relax muscles of the upper body, strain as it is possible stronger than the hand and begin to throw back legs on yourself. As soon as they begin to move in the opposite direction, sharply make a start palms from the floor and legs from air and try to land on the foot, having straightened the back and not having overturned back. At the time of the jump give in forward as it is possible stronger to move balance on legs. From the first at you it will hardly turn out wishing to achieve, but persistent trainings will make the business.
4. Try to get up from the prone position without vyprygivaniye. It is even more difficult to make it, but, having trained to carry out vyprygivaniye and continuing to be engaged in physical exercises, you will be able to achieve the desirable. To simplify the task, at first try to get up, holding something, for example the rope tied to the door handle. Gradually begin to rise already without supportive applications.