How to do a horizontal bar air walk, if you want to do a horizontal bar air walk, how to train

I can be on a horizontal bar. The completion of the skywalk is a manifestation of the very strength of the arms.

You can usually use a few movements on the horizontal bar to strengthen your arms and practice them step by step.

1. The elbow is bent and tilted backwards.

Stand in front of the horizontal bar with your right hand in the middle of the horizontal bar, then stretch your right leg back with the knee of your left leg bent naturally and lean your upper body forward slightly. Pay attention to the elbow of your right hand, lean as far back as you can, hold it for a while, then return to the original state, repeat 15 times, then switch sides. This exercise can reduce the back and make the back line softer.

2. Bar lifting exercises.

Stand up, then spread your feet about shoulder-width apart, stretch your right foot forward, bend your knees, then grab the horizontal bar with both arms, lift the horizontal bar towards your chest, then extend your arms upwards to the right side of the intercostal space, and return to your initial state of motion. Repeat again, 1 minute on the left and right, 8 times. This exercise works the shoulder area.

3. Shoulder rotation.

Hold the horizontal bar with both hands, then stand naturally and bend your elbows so that your lower and upper arms are at a right angle of 90 degrees. Then lift the horizontal bar, then turn the horizontal bar to the right, and then return to the original action after the rotation, and then turn back to the left in the opposite direction, and do it for 1 minute on the left and right, repeating 8 times. This exercise works the shoulder area.

It depends on whether you can achieve the strength, and even if the strength is achieved, it depends on the ability to control the muscles.

The main thing is to train the back muscle strength, which can be exercised with a barbell row, and the effect is the best.

You must first practice the basic skills well before you can do it.

First of all, the body of the group, the shoulder must be practiced, and the most important thing is the handstand push-up.

If you can lift 10 times in a row at the previous level, the spacewalk is a small meaning.

Distance is very critical, although I am not c but also the hat is scattered in the air and strolling, I personally feel that this dunk has almost no 2 hat points, if you open the distance, this dunk is difficult to be capped, so you must master the distance. I hope mine will be of help to you

Depending on which leg you are used to hanging on the bar, the leg that is not hanging on the bar when you swing the back wave is thrown down hard, and the upper body is thrown forward as far as possible. It's good to master the skills.

A height of about 170 is the best way to play with the bars, but you should reduce ** slightly.

Swing your left foot back hard at the same time. The body is in harmony, and the center of gravity is easily moved forward.

Push your body back slightly. Hold on tightly. Be bold.

1. Imitate the jumping exercise in situ. Stand with your feet back and forth, swing your leg in front of you and bend your knee slightly, take off your leg in the back, and your weight on your front foot. At the beginning of the action, swing the leg to push the ground, and the jumping leg actively steps from back to front, imitating the pedal action of putting the foot down, rolling the whole foot to the ground, and then cushioning and pushing to stretch and jump, while the arms should actively swing with the action of the legs.

It is necessary to coordinate with all parts of the body, the jumping leg is stretched quickly, the swinging leg swings forward and upward actively, and the center of gravity of the body quickly keeps up.

2. Do three or five steps of jogging combined with jumping exercises on the track in a row, and land with swinging legs.

3. Learn the practice of taking off and walking after jumping. Run four to six steps on the track, take off and complete the aerial step. Fall into the bunker with swinging legs as you fall, then run forward.

4. Auxiliary exercises.

1. Set up a jump box about 60 80 cm high about 2 meters away from the jump mark, and after the student jumps, swing his legs and land on the jump box.

2. Place a low hurdle on the side of the bunker (or pull a horizontal rubber band with a height of about 30 50 cm), after a short distance run, take off to complete the air step, swing your legs over the obstacle and fall into the bunker and run forward.

3. Run and jump into a free step, and touch the suspension object above the front with your head.

5. Short and medium-distance running and jumping exercises. The short-range distance is about 8 paces and the medium-range distance is about 12 steps. The distance can be measured by the number of steps taken.

For example: 8 steps to run and jump, 8 (steps) 2-2, try to run 1 2 times after measurement, and make appropriate adjustments. This kind of exercise requires a fast jump, a certain height of lifting, and try to maintain the time of the take-off step.

Attention should also be paid to maintaining a relatively fixed starting mode of running, and the force should be concentrated and coordinated during the take-off.

Sixth, the whole process of running and jumping exercises. This kind of exercise should first determine the distance of the whole run according to the actual situation of each student. Here's how:

Students do 40 to 50 meters of sprint run on the track, measure the distance where each person exerts the maximum speed, find out the footprints of the jumping foot landing during each sprint run, and after several exercises, you can roughly determine the whole running distance that meets their own reality, and use this distance to carry out the running and jumping exercises on the long jump track, and after appropriate adjustment, the whole running distance can be determined. Record this distance measurement with a steel ruler. In the future, you can run and jump the whole distance according to this distance.

During the whole run-up and jumping exercises, attention should be paid to the way and posture of the run-up and starting should be fixed. The run-up should be fast and relaxed, run in a straight line, stable and rhythmic, and when jumping, it is necessary to do the swing (swing arm and swing leg), kick (jump leg pedal extension), stand (chest up), pull (waist), top (head) and all aspects are coordinated and concentrated.

First of all, the long jump technique manual can only be referred to, and the specific practice method is best under the guidance of an experienced person!! The following is the instruction manual in the walking pose, after the jump, the legs are cooperated with the two arms, and two and a half steps and three and a half steps are used when taking off. It is required to do a large swing around the ring in the air to maintain the balance of the body, and coordinate with the arms.

Before landing, tuck your abdomen and raise your calves forward, lean your upper body forward, and swing your arms downward and backward at the same time. How to practice the walking long jump and landing technique. Support your body on parallel bars or hang on a high horizontal bar to mimic the movement of exchanging legs in the air in a walking long jump.

Sit on a pommel horse or a narrow log, mimicking the swing of the arms and the coordination of the lower limbs. In the process of walking, it imitates the walking movements in the air and the coordinated movements of the upper and lower limbs. After a short run-up jump, drop and straighten the swing leg, fall into the bunker and run out.

Start with the same exercise, the jumping leg is swinging the leg down the back swing at the same time, folding the hip and bending the knee forward, changing steps and then the jumping leg falls into the beach, and then runs out. Repeat the exercise with the help of a spring plate. Take off from a high place to get a long stay in the air, experience the action of the air exchange step, after completing the exchange step, the swing leg behind you quickly swings forward, in front of the body and the jump leg together, and fall into the bunker with both legs.

Do short-range and medium-distance running and walking long jump exercises, use your thighs to drive the calves and hips to swing when changing steps, and swing your arms in a circle with the movements of your legs, paying attention to the smooth running of your body. The whole process of running and walking long jump can be experienced in complete technical movements.

Let's take it step by step, practice the angle of the jump first, and keep the posture of the jump when jumping. Slowly change your pace again and reach a walk in the sky.