In training movements, the horizontal bar double-arm is a very good movement, but how to do the horizontal bar double-arm is not that easy. Of course, the horizontal bar double-arm has many benefits. There are still people who know how to do double muscle-ups on the horizontal bar. So, what is the most correct way to do double muscle-ups on the horizontal bar? Let’s take a look at how to do it most correctly!
Horizontal bar double muscle-arm teaching
1. Decompose the action of the horizontal bar muscle-up arm: in the initial state, the arms pull the body upward with force. When the chest rises to the horizontal bar, relying on inertia, the force direction of the arms quickly changes from pulling upward to Push down (the clenched fist rotates around the horizontal bar as the center of the circle), and finally a horizontal bar arm extension movement, where the arm changes from bent to straight.
2. Grasp the key points of the above action analysis. One is the upward speed of the body when the chest passes the bar, and the other is the change in the direction of force exerted by the arms in a short period of time. The speed of the body when the chest passes the bar can only be determined by pull-ups, but please note that this does not require you to do a certain number of regular pull-ups. Even if it is an irregular pull-up, as long as the initial speed provided is fast enough, you can You can still do horizontal bar muscle-ups. This also explains why when everyone just learns to do double muscle-ups on the horizontal bar, it is inevitable to kick the legs and use abdominal strength.
3. To change the force direction of the arm in a short period of time, we need to use the single muscle arm for training. When the chest is level with the horizontal bar, the left hand is still in a pulling position, and the center of gravity is shifted to the left hand. This can temporarily reduce the weight on the right half of the body, and place the right hand on top of the horizontal bar (the right hand rotates with the horizontal bar as the center of the circle) to exert force. Change from pulling to pushing. Then move the body's center of gravity to the right, reduce the weight on the left hand, and then place the left hand on the horizontal bar (the left hand rotates with the horizontal bar as the center of the circle), and the force exerted by the left hand changes from pulling to pushing. When you can complete more than 5 single arms in one breath, you can consider using both hands at the same time to complete the horizontal bar double arms.
4. After reading this tutorial, many novices encounter the most concentrated problem of being unable to do a single muscle-arm. By looking at the fitness videos of multiple friends, there are basically two questions.
First: To do a horizontal bar and a muscle-arm, you need to rotate your wrist, and you cannot tightly grasp the horizontal bar;
Second: When doing single muscle arms, the pull-up speed should be as fast as possible, rather than stimulating the muscles slowly like strength training.
Precautions for horizontal bar and double muscle arms
Trainers who want to try to do muscle-ups must be veryI want to have strong Qilin arms and a strong back and waist. However, this action requires the trainer to have a certain base of pull-ups. If you cannot master pull-ups well, then don’t try it easily. Fitness is a gradual thing. Doing muscle-ups requires the body to have enough explosive power. When the body has not yet reached the standard requirements, it should be trained solidly.