Teaching of horizontal bar pulling skills?
Since ancient times, sport has been an integral part of human culture, challenging our physical limits, stimulating our competitive spirit, and improving our physical and mental health. In various sports activities, pulling the horizontal bar has attracted countless enthusiasts with its unique charm. Today, I will lead you into the world of pulling the horizontal bar from a professional point of view, and together with the mysteries and skills.
1. Basics: Grip and suspension.
The grip bar is the basic skill of pulling the horizontal bar, which determines your stability and staying power on the horizontal bar. The correct grip should be to hold your hands slightly wider than shoulder-width apart, palms facing down, fingers gripping the bar, and thumbs forming a stable triangle with the other four fingers. Grip the bar with moderate force to ensure stability and avoid excessive hand fatigue.
Suspension is an extension of the grip bar, which is the force of the arms and shoulders that suspends the body on the horizontal bar. While hanging, learn to relax your body and let gravity act naturally on your body, while keeping your breathing smooth and avoiding breath-holding.
2. Advanced: pull-ups and swings.
Pull-ups are the core movement of pulling the horizontal bar, which tests the strength of the Xi's upper limbs, back and core muscles. When doing pull-ups, make full use of the strength of your grip, latissimus dorsi, and abs to pull your body toward the horizontal bar. During the ascent, keep your body straight and avoid using inertia or swing to borrow force. When descending, it is necessary to control the speed to avoid muscle strain caused by too fast.
Swings are based on pull-ups to increase difficulty and ornamentation. By swinging the body from side to side, additional momentum can be generated during the ascent, helping the Xi to complete pull-ups more easily. The key to swinging is to master the timing and strength, to swing with the trend as the body rises, while paying attention to maintaining the balance and stability of the body.
3. Advanced: Combination of actions and performances.
Once the Xi has mastered pull-ups and swings, they can try more advanced combinations. For example, continuous pull-ups, flip bars, handstands, etc. These movements require not only a strong physical fitness and strength base for the Xi, but also precise technique and excellent balance.
In terms of performance, pulling the horizontal bar is also a very ornamental sport. Xi can show their unique style and creativity by choreographing a series of movement combinations, with ** or rhythm. The key to performance is to combine technique and art, both to show great skill and to convey inner emotions and passions.
4. Precautions and training methods.
When practicing Xi horizontal bar, safety always comes first. It is recommended that beginners train under the guidance of a professional to ensure the correctness of the movements and avoid injuries. At the same time, it is necessary to arrange the training plan reasonably and pay attention to the all-round development of strength and flexibility. Upper body and core strength can be strengthened through assisted exercises such as push-ups and sit-upsImprove the flexibility of the body through stretching exercises.
In training, it is also necessary to maintain a positive attitude and strong beliefs. Pulling the horizontal bar is a sport that challenges oneself, and every attempt and breakthrough is a transcendence of oneself. Only by training persistently and diligently can you gradually master the skills and enjoy them.
In short, pulling the horizontal bar is a challenging and fascinating sport. Through the introduction and guidance of this article, I hope to inspire your love and pursuit of this sport. Let's sweat, challenge ourselves, and strive for excellence in the world of horizontal bars!Search Topic Full Time Challenge December