Crossbar exercises are great for building strength and agility. Having learned to pull up, you can easily move on to mastering more complex elements that require high concentration and coordination of movements. One of the most spectacular tricks that the crossbar can perform is the so-called officer force exit.
It is necessary
Gymnastic bar
Instructions
Step 1
Start with a warm-up. Make several bends forward and to the sides. Perform circular rotations with your hands. To prepare the shoulder girdle and back for the load, it is also recommended to do several twists of the body to the right and left, helping yourself with your hands. Also knead your hands well. You can complete the warm-up with regular pull-ups on the bar.
Step 2
Master the exit to one hand from the hanging position. To do this, do a regular mid-grip pull-up so that your chin is just above the level of the bar, and then with a short jerk, bring your right elbow up. Repeat the element several times to acquire a steady one-handed skill. You may find it more convenient to do this exercise with an emphasis not on the right, but on the left hand.
Step 3
Go on to practice the turn. Exit on one hand so that it forms a "flag". Unhook the wrist of the other hand and turn the body so that your back is to the bar. Grab the bar behind you with your free hand. The elbow of the other hand should be in the upper position all the time, do not allow yourself to fall into a hanging position.
Step 4
Now straighten both arms behind your back, pulling your pelvis with force to the level of the bar. As a result, you will be in a position with your back to the bar with your arms fully extended from behind. This is the officer's exit. To make the exercise easier, try to move the body slightly forward and bend in the back when straightening your arms at the exit.
Step 5
Practice the officer's exit by element, guided by the principle - from simple to complex. When each part of the strength complex will be obtained clearly, pay attention to working out the connections between the individual elements. It is also recommended to master the exit to both sides, using both the right and the left hand. Do not be embarrassed if you did not succeed in performing the power complex the first time. The more repetitions you do, the smoother, more spectacular and spectacular the officer's exit will look.
