Exit by force is one of those pillars of the workout that you simply cannot do without. It allows you to not only work out muscle groups that were previously not involved, but also learn how to perform more and more complex elements.
Such gymnastic elements include the swallow, officer exit by force, and many others. But in order to learn how to perform them, you must first work out the strength of the arms, back and chest very well, because they will take on the lion's share of the load. Also, do not forget that after each workout you need to take a short break, otherwise your muscles will not have time to recover, and your progress will be elementarily converted into regression.
Training
Before attempting to make an exit by force, you will need to pay special attention to the technique of performing normal pull-ups. Try to do them very slowly, observing all the technical nuances that will help you facilitate the training process in the near future.
Performing pull-ups, try to make them as high as possible, first to the chest, and then to the press. This will allow greater emphasis in the study of the forearms, brachial muscles, as well as stabilizer muscles responsible for holding in a particular static position.
Exit by force differs from the majority of other elements in that when you do it, you use not so much the technique of doing the exercise as you “squeeze” your mass with your hands out of the crossbar. Before doing it, you need to learn how to easily exit to the right and left hand in turn. In order to facilitate the preparation process, you can learn to do it on a low horizontal bar or uneven bars. This is done with the aim that the hands did not have the weight of the whole body, but only part of it. As a result, you can better understand the principle of implementation and develop the necessary reactions.
Pay special attention to push-ups on the uneven bars, since you will have to do a force output when moving over the bar exclusively with the triceps of the hands, as a result of which, without working out these muscles, you can get into a very awkward position.
Cheating
Exit by force can be simplified if you try to perform it with extra weight. To do this, you can use a special weighting vest or ordinary backpack with anything inside for cargo. Within one to two weeks, train exclusively in this way, performing pull-ups, push-ups and making exit attempts. Only then try to make an exit by force.
Most likely, your body, accustomed to resisting heavy weight, when it is reduced, can easily do everything you require from it. Also, this technique can be used by performing a two-handed exit. Your muscles, getting more load, will be loaded more intensively, and, as a result, they will gain strength and endurance indicators faster.
Conclusion
Do not hurry. Give yourself 2-3 months to master one element and study it. Only with this approach will you be able to hone all aspects of execution as well as possible and not look ridiculous, showing them to other athletes.