How to learn how to make a way out by force?

Exit by force is one of those vortex pillars, without which you can not do without. It allows not only to study muscle groups that were not previously involved, but also to learn to perform more and more complex elements. These gymnastic elements include a swallow, an officer's way out by force and many others. But in order to learn how to perform them, you must first work very hard on the strength of the hands, back and chest, because they will take on the lion's share of the load. Also, do not forget that after each workout, you need to take a short break, otherwise your muscles will not be able to recover, and your progress will be transformed into a regression in an elementary way.

Training

Before trying to make a way out by force, you will have to pay special attention to the technique of performing normal pull-ups. Try to make them very slowly, in compliance with all the technical nuances that will help you in the near future to facilitate the training process. When pulling, try to make them as high as possible, first to the chest, and then to the press. This will allow more emphasis in the development of forearms, shoulder muscles, as well as muscle stabilizers responsible for holding in a static position.

The way out by force is different from most other elements, that when you perform it, you use not so much the technique of doing the exercise, as much as "squeezing out" your mass with the work of hands beyond the crossbar. Before you do it, you need to learn how to easily perform an exit on the right and left hand alternately. In order to facilitate the process of preparation, you can learn to do it on a low bar or bars. This is done for the purpose that the hands were not the mass of the whole body, but only part of it. As a result, you can better understand the principle of implementation and develop the right reactions.

Pay special attention to push-ups on the uneven bars, since the output by force when moving over the crossbar you have to do solely with the triceps hands, as a result, without working through these muscles, you can get into a very awkward position.

Dummy

Exit by force can be simplified if you try to perform it with extra weight. To do this, you can use a special weight-weigher or a normal backpack with anything inside for a load. For a week or two, train exclusively in this way, pulling up, push-ups and trying to exit. Only after that try to make an exit by force.

Most likely, your body, accustomed to resisting heavy weight, while reducing it with ease, will be able to do everything that you require of it. Also this technique can be used, carrying out the output by force by two hands. Your muscles, getting more load, will be loaded more intensively, and, as a result, they will gain strength and stamina faster.

Conclusion

Do not hurry. Give yourself 2-3 months to learn one element and work it out. Only with this approach you will be able to perfect all aspects of performance as best as possible and not look ridiculous, showing them to other athletes.