This article is suitable for those people who are fond of workout or just at least a little interested in it. I would like to start with a warning that you should not try to repeat the climb with an extension if you have not had any physical training before. This warning is not empty words. Health is the foundation for our future achievements, so we must protect it. If you are going to learn how to do lifting with an extension, then it is best to start with a long, but high-quality physical preparation. And after that, you can already start training and brag about new skills on the street in front of acquaintances and friends. We wish you a pleasant reading of this article and a successful learning how to raise a bend!
Start by warming up and warming up your muscles.
Surely you do not want to make yourself unnecessary problems. Fractures are not the best life can give you. To avoid such injuries, you should warm up before any physical exercise. It starts from the top of the torso and continues to go down it. Circular movements of the neck. Body twists. Hand wrenches. Knees warm up. Legs. Perhaps, after such a warm-up, you are ready for the following physical exertion.
Where to begin?
Before you think about how to do an ascent, you should learn how to make a bridge. Learn to get into the bridge from the back, and also do push-ups in the bridge. Some consider this item to be optional and begin to study the rise by extension without any stretching. But not all people manage to do this exercise, without getting the push-up skills in the bridge and other things. You must understand how you should properly bend in the lift movement with an extension. Therefore, to avoid unnecessary injuries, troubles, and indeed simplify your life, start with this.
The meaning of the name and the first of the leading exercises
To get started, think about the name of what you are going to learn. “Lifting by bending”, that is, your body should straighten, rise due to bending alone. It is necessary to learn how to set the impulse of movement by extension.
The first lead-in exercise is the extension itself. You need to learn how to do it in amplitude. To do this, lie on the floor on the shoulder blades and, raising your legs up, abruptly push them into the ground, already starting to lift the hull. When you begin to feel that your body has fully mastered this movement and is ready to move forward, this means that you can proceed to the next leading exercise.
The second leading exercise is that you continue the previous movement. This is all the same bend with a bend in the back, pushing off the ground and landing on his haunches. For a more successful push from the ground, you can rest your hands on the ground and help yourself push off a bit.
The third leading exercise. Real kip-up
The third lead-up exercise is actually the same kip-up. "Kip-up" is the English name for the rise by extension. Push your entire body as much as possible with the help of your hands and try to land on your feet as best as possible, while fully straightening. Now all you have to do is work out and work out this exercise so that once you can nevertheless make a clean and correct lift with an extension. For some, it was easier to learn how to do this exercise, being on a slightly inclined rough surface. But do not forget that here, in fact, everything is quite individual. For someone, you need to learn how to do push-ups in the bridge, but someone needs the same slope. Proceed from your own feelings and try to harm yourself as little as possible.
And that’s probably all. Good luck in further training and a successful lift as you climb!