First, raise your arms, jump vertically, grab the bar with both hands, bend your arms forward, pull them up, straighten your arms, put your shoulders back, put your legs together, put your center of gravity one inch below your navel, and then turn around the horizontal bar.
Main points of web winding
For the average person, tummy tuck is a thankless skill. If you are afraid of heights or are afraid of hanging in mid-air, unfortunately, it will be difficult for you to complete this heroic sport. This exercise requires your abdomen to cling to the horizontal bar and do full-body rotation, so if your vestibule function is not good, you will feel extremely dizzy and even want to vomit. The barbell is tightly attached to the abdomen, which is easy to squeeze the body, and it is even more sad to accidentally scratch the belt or even the lower body.
Want to start practicing? Then you must follow the essentials, because this sport is still dangerous!
Gymnastics requires certain qualities such as strength, speed, endurance, flexibility, coordination and sensitivity, and horizontal bar events are no exception. If you want to practice waist twisting, you should be familiar with the horizontal bar, such as being able to complete several pull-ups, turning over and so on. Then you should foresee several possible psychological obstacles: fear, false fatigue, fear of being teased if you can't complete the action, etc.
When you have solved the physical and psychological preparation, you can practice in the following ways, and you must respect the objective laws and step by step.
Here are a few tips for practicing belly bars:
Exercise 1:
Method 1: Hold the bar with both hands, jump off the ground with both feet, pull up the upper arm hard, and at the same time, close your abdomen and lift your legs, and turn your body up and over the horizontal bar with skillful strength (the body turns around the horizontal bar once), hold the bar with both hands to support your body straightly, and put it down for recovery. Say it again.
Method 2: Hold the bar with both hands, forcibly pull up the upper arm until the chin is higher than the horizontal bar, pause for a moment, tuck in and lift your legs, turn your body up, turn your body around the horizontal bar, hold the bar with both hands to support your body, restore and repeat.
Friendly reminder: mode 1 requires practitioners to pay more attention to skills on the basis of certain strength, and mode 2 pays more attention to strength.
Exercise 2:
Method 1: Hold the horizontal bar with both hands, pull it up with explosive force, and the body rushes up by inertia until both hands can support the horizontal bar straightly. Restore, repeat.
Method 2: Hold the bar with both hands, pull it up with the upper arm strength until the chin is higher than the bar, pause for a while, and then use the whole body strength to make the body run up until the hands can straighten the bar, restore and repeat.
Friendly reminder: in this group, the first way pays attention to skills, and the second way pays attention to strength. The above actions can not only practice strength, but also practice coordination, which is a good exercise for those who want to improve.
Note: Warm-up exercises must be carried out before practice, and attention should be paid to safety when winding the bar, and it is best to be protected by someone.