The rise with a coup falls into the categorytechnical elements in gymnastics. Nevertheless, for unprepared people, this exercise can be quite complex and even forceful. Therefore, before you begin to implement it, you should prepare thoroughly.
The exercise looks like this: to start grabbing a horizontal crossbar, about the width of the shoulders, followed by a pulling up of the trunk with simultaneous lifting of the straightened legs, and then raising the pelvis to a level above the bar. The head, when performing this exercise, is thrown back as much as possible.
Lift-turn on the bar can be performed inseveral variants. One of the ways requires the initial footing over the crossbar and a consistent pull-up. To perform the exercise in another way, you must first tighten up and only after throwing your feet.
To perform an exercise such as lifting with a coup, you will need:
Learn how to perform a lift with a coup the mostjust people with a good stretch. If its level leaves much to be desired, in this case it is necessary to practice some time to reach out to the floor with your hands at the maximum straightened legs. In case of insufficient stretching, the training can be substantially delayed or the gymnastic element will be sufficiently "curved" with significant inaccuracies.
The presence of developed muscles of the press plays a determiningrole in teaching the performance of a recovery with a coup. To train the press there is a wide range of effective exercises, some of which can easily be performed on the same horizontal bar. In particular, to prepare for training, a recovery with a coup will be enough to periodically lift the legs to the crossbar, which is no complication. As an option, to begin with, you can learn to pull your knees to your chest, then gradually move to raising the straight legs.
Before proceeding directly tothe gymnastic element, it is recommended to practice some time lifting with legs extended upwards. Confident implementation of this exercise will greatly facilitate the task when performing the element as a whole.
How to do a lift coup?To begin with, it is convenient to grasp with both hands a horizontal crossbar, and then, bending your knees, bring them to your chest. Then there is a coup with bent legs, so that the back is at the bottom with the head thrown back.
A more complicated version of the upsurge with a coupinvolves pulling up with elongated, even legs. The back in this case takes the most horizontal position, and the legs straighten stop in the up. In this position, the legs are tossed onto the crossbar with a consistent pull of the entire body. Turning around, it is necessary to be pulled up in an emphasis on hands, to bend a back and a breast forward. It is necessary to resort to this method of performing this gymnastic element only if it is necessary to learn how to make a pure ascent with a coup.
Often it happens that the physically developed,prepared athlete easily throws his legs on the crossbar, but can not tighten the torso. To cope with this problem, you need to bend your knees, catching the moment when the belt is close to the crossbar. In this case, the main weight is transferred to the leg area, which allows the body to be on the other side of the crossbar. To throw the entire body through the horizontal bar will allow straightening of the legs with a slight jerk of the body.
