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WorkOut for technique: 3 exercises from the champion of Russia

WorkOut culture has long been a serious hobby for strong and athletic guys. But even if today you have to master your first approach to the horizontal bar in the yard, you should not worry. At an event dedicated to the development of street athletics - # Datsunpicnic - we met with the champion of Russia Dmitry Kuzmin and compiled a selection of three basic WorkOut exercises with his help.

You no longer need an expensive gym membership or special equipment, all you need is to find a suitable sports ground near your home and overcome your own laziness.

Do not try to do exercise quickly, pay attention to technique. The specificity of the Base WorkOut discipline is that you need to do ligaments as long as possible, without jumping off the horizontal bar.

Exercise 1. Corner

1. The first approach exercise for the corner is to stand point-blank on the uneven bars, arms must be straight and raise the bent legs towards you.

WorkOut for technique: 3 exercises from the champion of Russia

Photo: Championship

2. The next step is also raising your legs, but straight and as high as possible. It may seem much more difficult, but in fact the body quickly gets used to the load.

WorkOut for technique: 3 exercises from the champion of Russia

Photo: Championship

3. Well, the last leading exercise is holding the corner. You need to make sure that the angle is 90 degrees and keep it to the maximum, not limited to any specific time.

WorkOut for technique: 3 exercises from the champion of Russia

Photo: Championship

Exercise 2. Strengthening

1. The first approach exercise is simple pull-ups. You need to learn to control your body and understand it, and then you can move on to more complex elements. You can try the following lead when you can easily pull up 12 times.

WorkOut for technique: 3 exercises from the champion of Russia

Photo: Championship

2. Pulling up to the chest as high as possible. These pull-ups are more difficult, with their help muscle fibers work differently. It can be compared to if you took more weight in training in the gym.

WorkOut for technique: 3 exercises from the champion of Russia

Photo: Championship

3. The third lead-in exercise is one-arm strength. Technique: you need to pull yourself up, throw one hand (the so-called checkbox), then the second and go to close range.

WorkOut for technique: 3 exercises from the champion of Russia

Photo: Championship

Exercise 3. Back horizontal hang (Swallow)

1. We take the narrowest grip (to complicate the combination in the future, it will be possible to come to this position through a coup), bend our legs and try to hang parallel to the ground, distribute the weight on both hands (error: do not make any of the supporting hands, correctly distribute the load. Failure to do so may result in injury.)

WorkOut for technique: 3 exercises from the champion of Russia

Photo: Championship

2. The second lead-in exercise - rather the second stage - is a more difficult version of the first. Legs to the sides, as wide as possible, slowly lower ourselves and try to fix at least two seconds.

WorkOut for technique: 3 exercises from the champion of Russia

Photo: Championship

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