A checkmark is a side balance on a wall. The exercise came to us from workouts and has recently become very popular. There are many ways to execute a flag, but all of them are undeniably very effective and remembered by others.
A bit of history
Some are wondering how to learn how to make a gymnastic checkbox. But this is not entirely true, since such an element as a flag is used not only in gymnastics, but also in sports aerobics, powerlifting, workout, parkour and even in striptease.
Lead exercises
This element of powerlifting is not only one of the most beautiful, but also one of the most complex, it requires good physical preparation of certain muscle groups. Before learning how to make a checkmark, it would be nice to pump your abs, triceps, shoulders and broad back muscles.
Basic exercises for pumping:
- Pull-ups on a wide grip horizontal bar.
- Push-ups on uneven bars with arms bent at the elbows.
- Bike on the horizontal bar to work out the muscles of the press.
- Sagged on the support of the horizontal bar, so that the legs were torn off the ground.
- Plank for a minute.
Swedish wall technique
The easiest way to start training is from the Swedish wall. How to learn how to make a flag on the Swedish wall and why is it easier to start with it? If you perform the exercise on a horizontal bar or pole, you will not have palm rest from below. On the Swedish wall, you hold onto the crossbar with both hands.
Now let's move directly to the technique itself:
- Grasp the crossbars with a versatile grip, i.e., so that your palms cover the crossbars towards each other - inward with your palms. Hands should be located slightly wider than shoulders, do not make too wide a grip.
- After making sure that you hold the crossbar firmly enough, swing your leg and try to ensure that both legs come off the ground and the body is parallel to the ground. Try to stay in this position as long as possible.
Using the trial method, you will find out which hand is more convenient for you to place on top. At the very beginning of your workouts, you should not try to do the exercise right away. In order to learn how to make a checkbox, you need to train a lot and hard. It’s best at first to let your body just hang vertically. Thus, you will not only work out the right grip, but also be able to get used to the weight of your body.
How to learn to make a flag on the horizontal bar?
The implementation of this element on the horizontal bar is more difficult due to the fact that you need not only to keep the weight of your body, but also to ensure that your hands do not move out on the crossbar.
In addition, the principle of the flag on the horizontal bar is no different from its implementation on the Swedish wall. The grip should also be versatile, that is, one palm should look inward, and the other outward.
Advice
- When completing the checkbox for the first time, try to maintain the position of the body with the muscles of the press, back and buttocks, without straining the neck.
- During training, monitor your weight: you must be strong, but at the same time thin, since you have to keep everything in the air.
- Get ready to train not only your body, but also the spirit. A few weeks of training will allow you to hold your body for only 10-15 seconds. In a couple of months you can improve the result by half.
Before learning how to make a checkmark, the average person needs to train for a long time and hard, and for sports people only desire will be enough. How do you get it? This will become clear only after you start training. And if you turn on the imagination, you can train and check the box on any tools at hand and discover the full world of workout, that is, street training.
The video below details all the tricks and tricks for completing the checkbox.
Pylon Check Box
At first glance it seems that this gymnastic element is purely masculine. But actually fulfill it under the force and fragile girl. The principle of training does not change and does not depend on your gender. And if you take into account that in recent years, classes on the pylon have become very popular, then we can say that among girls the execution of the flag can be met as often as among the guys. By the way, girls are somewhat easier to fulfill - physical strength can be trained, but girls are usually much less weight than boys. Naturally, we are now talking about sports girls who are watching their figure. And the less weight, the easier it is to complete the checkbox.
If you look, the checkbox is more difficult to perform on the technical side. You need to understand how and what muscles should work for you. It is also important for girls to be able to perform it not only on their hands, but also on their feet, so that during classes on the pylon the girl can quickly change her pose and clasp her legs if her hands are tired and can no longer hold her body weight.
We can safely say that, thanks to the beautiful half of humanity, their beautiful fit figures, such an element as a flag has become not only spectacular, but also a bewitching, sexy, sensual gymnastic exercise.