Climb up (or flip up) is a classic horizontal bar exercise that requires good physical preparation and coordination. When it is performed, the athlete energetically pulls himself up and at the same time raises his legs forward, thereby making the body flip over the crossbar.
This element is included in many standards for physical education, and is also used in workout workouts on the horizontal bar.
What muscles work?
When lifting with a coup, the abdominal muscles and muscles that are involved in the classical pull-up are strengthened (biceps, triceps, deltas, latitudinal, trapezoids).
In addition, such exercises develop coordination of movements , learn to fully control your body and calculate muscle effort. The vestibular apparatus is also training well.
As a rule, already trained athletes who know the features of their own body and have sufficient physical strength begin to do a coup. For a beginner, this exercise will most likely fail. But just in case, you should list possible contraindications:
Injuries to the hands, elbow, or shoulder joints.
Pressure problems, headache, and any head condition.
Lack of coordination of movements.
Do not try to make a coup, if you can catch up on the strength one or two. In this case, there is a danger of falling apart and getting injured. That is, you should first learn the basic elements on the horizontal bar.
To learn how to do a coup, you must first work out the components of this exercise. This is pulling up and lifting legs to the crossbar . When you can catch up 15–20 times and raise straight legs as much, you can say that you have sufficient physical strength.
Technique of execution:
Grab the horizontal bar with a direct wide grip. Other grabs are allowed in the workout, but wide is a classic option.
Further, it is necessary to simultaneously pull up and with force raise straight legs above the level of the crossbar. The inertia of movement should be enough for the legs to go beyond the horizontal bar line. A coup occurs at the moment when the mass of the legs outweighs, and they begin to fall down, pulling the body up. The bar at this time is at the level of the belt.
At the end point of the movement, when the legs have already lowered, you need to straighten your arms and go to focus on the crossbar.
Some athletes first pull themselves up and then raise their legs, or, conversely, raise their straight legs to the crossbar as much as possible and only then do the pull-ups with their hands. However, the simultaneous execution of these phases makes the exercise much easier.
There is also the option of lifting with a swing with swinging. In this case, the athlete jumps onto the crossbar and throws his legs up by inertia. But, this technique is considered incorrect and it is better not to get used to it initially.
Feather or Nine
This is the name of the complicated upswing. For a feather, it is necessary not only to twist over the crossbar, but to do this without touching its stomach. That is, the only part of your body that touches the horizontal bar is the hands.
The exercise is complex, it requires excellent physical preparation and impeccable technique. To learn how to do it, you need to work out the classic climb on the horizontal bar as much as possible.
What exercises are needed to prepare?
As mentioned above, in order to train a coup lift, you need to learn two things: pull yourself up and easily lift your legs from the vis to the crossbar. The abdominal muscles play a very important role in this exercise.
Also, which at first glance is unexpected, you should work on stretching. Try standing on the floor and lean forward with your palms on the floor. If you didn’t succeed, stretching is still insufficient and “folding in half” on the horizontal bar without bending your legs will be problematic. Therefore, pay extra attention to stretching the hamstrings.
On closer inspection, lifting a coup on the crossbar does not seem like such a difficult exercise. Patience combined with some physical strength and knowledge of technology, and everything will work out!