Lift with a flip - technique of execution

Lifting with a coup falls into the category of technical elements in gymnastics. Nevertheless, for unprepared people, this exercise can be quite complex and even forceful. Therefore, before you start to implement it, you should prepare thoroughly.

What is a lift with a coup?

The exercise looks like this: to begin with, a horizontal crossbar is caught, approximately at the width of the shoulders, after which the torso is pulled up while lifting the straightened legs, and then raising the pelvis to a level above the horizontal bar. The head, when performing this exercise, is thrown back as much as possible.

Lift-turn on the bar can be performed in several variants. One of the ways needs to be the initial entry of the legs 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.

What you need to do

To perform an exercise such as lifting with a coup, you will need:

• A horizontal bar of suitable height, preferably with a lining in the form of a gym mat;
• Sufficient level of physical training (before you start to study this gymnastic element, you must learn to pull at least 10-15 times);
• The ability to clearly perform a number of consecutive elements that are an integral part of the exercise;

Stretching

Learning to perform a recovery with a coup is most simple for people with a good stretch. If the level of it leaves much to be desired, in this case, it takes some time to practice getting your hands to the floor with the legs maximally straightened. In case of insufficient stretching, the training can be considerably delayed, or the gymnastic element will be sufficiently "curved" with significant inaccuracies.

Abdominal muscles

The presence of the developed muscles of the press plays a decisive role 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 lift 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 on to raising your straight legs.

How to learn to make a recovery with a coup

Before proceeding directly to the performance of the 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 complex version of the upswing with a coup involves pulling up with elongated, even legs. The back in this case takes a maximum 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, you need to pull yourself to the point of your arms, to push your back and chest forward. It is only necessary to resort to this method of performing this gymnastic element if it is necessary to learn how to make a pure ascent with a coup.

Possible difficulties

Often it happens that a physically developed, trained athlete easily throws his legs on the crossbar, but he can not pull up the trunk. 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 whole body through the horizontal bar will allow straightening of the legs with a slight jerk of the body.