Вихід на турніку - вправа для атлетів високого рівня, яка включає в себе переваги класичних підтягувань на перекладині і віджимань на перекладині. Регулярно виконуючи тренування, в яких є виходи на перекладині, крім розвитку сили м'язів спини, рук і грудей, ви так само розвинете величезну вибухову силу верху тіла, та станете володарем підтягнутого рельєфного торса.
Пояснення
The technique of performing the exercise:
This exercise is great for developing high-speed power of the upper body. Besides main strength and stamina, Bar Muscle-Up develops coordination as well. This exercises are classified as technically complex, therefore it is recommended to start studying it after mastering the preparatory exercises.
Initial position:
- Starting in a dead hang position on a straight pull-up bar, the width of the grip is the width of the shoulders.
Performing the exercise:
- From the hanging position on the bar, arch your back, taking your legs back.
- Then make an explosive pull to chest level.
- 'Roll' your chest over the bar as a transition from a pull-up to a dip.
- Press your hands down and drive your body upwards (the dip)
- While lowering down, it is important to catch a pulse for the next rep, for this the body needs to be left in suspense
Recommendations:
- To perform the exercise as effectively as possible do not squeeze the bar too much in the moment of turnover, it will help to perform the turnover faster and easier.
- Use the kipping.
Contraindications:
Injuries and chronic diseases of the shoulder joint.