The rise to the coup - performance technique

The rise to the coup on the bar is a popular exercise among the younger generation. For its implementation requires a good physical preparation. The rise to the coup on the bar is included in the standards for physical education in some schools.

cycling muscles

In the same muscles as in normal tightening runtime coup lifting work. Namely biceps, Delta, triceps, trapeze. Even during this exercise involved the press. Athlete to perform rise to the coup, should be proficient in your body and be able to calculate muscle force.

Preparation for the exercise

The rise to the coup on the bar is a heavy exercise. It is hardly a novice at first be able to execute it. Beginners will take a long time to prepare. First you need to work out the components of the exercise. To those include the usual pull-ups and lifting leg press muscles. If an athlete can not easily perform this action, then make the climb to the coup he did not succeed. Only after you are able to do 15 pull-ups and 15 leg lifts, you will be prepared for the possibility to begin the ascent to the coup on the bar.

The Technique

How to rise to the coup, interested young athletes. The process of this exercise is as follows:

1. Grasp the horizontal bar of the classic wide grip. Newcomers at the initial stage it is better not to experiment. Experienced athletes can use different grips.
2. Then you need to implement simultaneously pulling and lifting legs. Thus it is necessary to adhere to strict rules. The legs should be straight. Their rise is necessary to make the crossbar. The process of the coup takes place at a time when the legs start to outweigh the body. They fall down, respectively, the body goes up.
3. After lowering the feet athlete should go straight at the crossbar. The arms should be straight.

Proper implementation of recovery from the upheaval on the crossbar requires simultaneous execution of pulling and lifting legs. Novice athletes make mistakes. Many beginners make the first pull-up, and only then raise the legs or vice versa. The simultaneous implementation of these actions substantially simplifies the exercise. Some young people do this exercise with the buildup. Thus far easier to raise the legs above the crossbar. Such an embodiment of the pull-flip considered incorrect. It is advisable to initially newcomer is no stranger to such exercise.

Contraindications

This exercise, like lifting a coup is usually performed by experienced athletes. After all, they have a good command of his body. It is better not to start this exercise, if you have an injury of hands, shoulder and elbow joints, problems with pressure and head diseases. Also, such an exercise is not worth doing if the newcomer can not do basic steps. Even if he could throw his feet, he could not help but to fall and be seriously injured.

"Feather" Option exercise

Such an embodiment with a lifting revolution is more complex. Under this option, the exercise athlete must not touch the belly bar. That is, the bar should touch only the hand. Make the climb to the coup thus can only trained athlete who easily performs the classic version with the coup lift. How to learn to do more complicated scenario, the interest of young people. To do this, you need to bring the performance of the technique to perfection and prepare your body well.

Stretch

You do not get to make a spectacular rise to the coup on the bar without having a good stretch. Quite often, beginners can not fully straighten your legs after lifting. This makes it difficult to get the proper pulse from the revolution, and spoils the beauty of the exercises. The reason lies in the lack of stretching the hamstrings. This problem can be corrected with training aimed at stretching. For example, stand up and try to touch the floor with his hands. In this case, the knees should be straight. You are unlikely to be able to do this exercise without bending down. Only with regular workouts muscles will stretch and rise to the coup would be more effective.

training program

Teenager, previously engaged in physical training, can not meet the rise to the coup. To do this, you need to prepare your body. Physically, you will develop the following actions:

1. different grip pullups. First you need to start with a medium grip, and only then use the other.
2. feet rise in the vise on the crossbar.
3. Stretching muscles.

These actions are desirable to carry out at least 3 times a week. Only then you will eventually be able to perform lifting legs on the crossbar. The rise to the coup rarely perform in physical education. Most often it is made on the sports fields, which are located in the courtyard of the house to get the respect of their peers.

The rise to the coup on the bar is the most popular exercise in young children. Subject to the equipment the risk of injury is minimal when it is running. What do you need? To perform this exercise only need to find the horizontal bar, which is available in every yard. The rise to the coup has become so popular that professional athletes have to complicate it and spread the process of this exercise to the Internet.