By Al Kavadlo
Программа развития верхней части тела от Al Kavadlo с помощью упражнений на перекладине. От простых обычных подтягиваний до подтягивания на одной руке, программа основывается на трёх базовых упражнениях и одном простейшем универсальном спортивном снаряде - перекладине. Эта формула 3+1 скрывает в себя достаточно большое разнообразие чтобы бросить вызов и достигнуть новых высот в физическом развитии.
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The Definitive Guide to Bar Calisthenics
Программа развития верхней части тела от Al Kavadlo с помощью упражнений на перекладине. От простых обычных подтягиваний до подтягивания на одной руке, программа основывается на трёх базовых упражнениях и одном простейшем универсальном спортивном снаряде - перекладине. Эта формула 3+1 скрывает в себя достаточно большое разнообразие чтобы бросить вызов и достигнуть новых высот в физическом развитии.
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Extra info for The Definitive Guide to Bar Calisthenics
Sample text
It’s helpful to contract your abs and reach your legs out in front of your trunk when sitting back all the way into a sliding hinge dip. If you let your upper arm come off the bar as you lean back, the exercise will become more difficult. Very advanced practitioners may also be able to perform a forward sliding hinge dip onto the shoulders. It’s helpful to contr act your abs and reach your legs ou t in front of your trunk when sittin g back all the way into a sliding hinge dip. 44 Raising the Bar o be able to perVery advanced practitioners may als the shoulders.
Any time you get your body airborne you are doing a plyo. Once you’re very strong and confident with the previous variations, you can start working on plyometric dips. I’d suggest being able to do at least thirty reps on the parallel bars first. The idea with a plyo-dip is simply to push your body away from the bar(s) at the top of the rep. Use your hips and put your entire body into it. There’s no way to do a slow controlled jump, so move fast and explosively. Eventually you’ll get a feel for catching some air and you can experiment with clapping dips and other freestyle variations.
Beginners are better off using thinner bars spaced fairly far apart (20-24 inches), while closer bars (anything closer than 18 or 19 inches is pretty narrow) will provide increased difficulty. ins Square The parallel bars at Tompk rrow, which Park in NYC are pretty na ing workout! makes for a very challeng 38 Raising the Bar Straight Bar Dips Straight bar dips are another challenging and worthwhile variation. As the name implies, the straight bar dip is performed with both hands on a single straight bar positioned in front of the body.