Before you learn to do two-handed play, you will have to work. This exercise includes several steps that should be performed together. First comes the pull-up, and then, in fact, the push itself or the exit. It is also worth paying attention to the fact that to perform this difficult exercise, you must be pulled at least ten times to the chest. So, first you have to pull yourself up. If you can not pull yourself up at all once, then start training with push-ups.
When you can pull yourself up at least ten times, you can begin to learn how to go one step. To do this, you need to throw your hand on the horizontal bar, strain a little and go to focus. Before you learn how to do two-handed exercises, you must be able to perform this exercise on both your right and left hands. In addition to reaching one, you should practice pulling up to the chest.
Two-handed technique
So, to master this technique, you need to learn how to perform all its components. Firstly, these are the lead-up exercises, then - the exit by force on a narrow bar without interception of hands. There is a third part - the exit by force on the walls, but not for this case. To begin with, we do preparatory exercises, analyze their features, exit on planes, and move on to horizontal bar exercises.
Lead exercises
This part of the training includes pulling up to the chest (at least ten times), push-ups on the horizontal bar and a slow backward exit with force. This is a required exercise, and you must know how to learn. Two hands cannot be completed without knowing how to pull yourself up.
Exit force on a narrow bar
In this exercise, it is very important not to fall on your hands, as this position slows down the speed. How is it done? Exit by force, a sharp push a little back and up, then a strong jerk with his hands. You may not be able to immediately fall asleep, but this, in principle, is not particularly important at the initial stage of training. Do as it is easier and more convenient for you, the main thing is to figure out how to learn how to do two-handed play. Exiting by force on limited faces is a very useful exercise that will help you master the technique of execution.
Tips for correctly doing the two-handed exit
The two-handed exercise is a power exercise, but still it is primarily pull-ups. Therefore, for starters, you should practice in the implementation of standard push-ups on the bar. In such a press, it is important to lower the body as low as possible, trying to reach the highest point of pulling up.
Try to combine bench press and pull-ups. You need to pull yourself up at a fast pace so that you are, as it were, thrown into the bench position. In addition, you can help yourself with your feet, making a small swing at the time of pulling up. But do not overdo it with these movements, because instead of going out on two hands, a completely different exercise can turn out.
It is also worth noting that it is easier to carry out the exit when the legs are slightly ahead of the level of the crossbar. If you train with jerks, with swings and so on, then over time you will be able to switch to smooth exits.
So how do you learn to do two-handed play? You must remember that in the ideal embodiment, the movements should be slow, without sharp jerks: pulled up - bench press - wrung out. Firmly and confidently - no extra gestures!