TIPS : To make this hold progressive, inch your hanging hand in the direction of your opposite hand. When they are nearly in line, its time to progress.
缓慢移动吊起的那只手(图中右手)到和另外一只手成一条直线的位置(图中左手)。轻松坚持10秒钟,升级下一步。
2 press hang 10s
TIPS:The objective of this step is to generate enough tension in the press to hold your weight. You're not trying to go horizontal yet, so fight the urge to kick your legs out to the side, or straighten your body; for now, just transmit all your energy towards the upper body.
这一步的目标是要让身体尽可能收紧来撑起自身体重。现在还不是尝试让身体成水平姿势的时候,先使出吃奶的力气把腿踢出去然后挺直身体,然后力量集中到上半身去。
3 kick press 10次
A. Kick down hard through your leg nearest the base and explode the other leg up to the side.
右腿从靠近柱子的地方用力起踢过左腿同时全身用力右腿离地。
B. Your jump needs to elevate your trunk up above horizontal.
你这一跳需要把身体撑过水平线位置以上。
C. At the top of the jump, rotate your hips so that they face up. Your ultimate goal is to learn to bring your knees up over your torso.
跳到最高点的时候,扭转臀部朝向地面,终极目标就是学会怎么让膝盖高过你的身体躯干。
4 vertical chamber press 5s
Kick up using the kick press technique, but try to hold the top position, with both the knees next to the highest elbow. Hold the position
breathing normally.
踢起来用蹬车的技术,在最高点保持姿势,2个膝盖靠近高处的胳膊肘,保持姿势正常呼吸。
5 vertical press 5s
once your position is fixed, smoothly extend the legs upwards until they are locked out. at this point, your trunk and body should form an
approximately straight horizontal line, with no sagging.
一旦你的姿势调整好了,平稳的把双腿伸直绷紧,这时,你的躯干和身体近乎水平垂直,不下垂。
6 split press flag 5s
A. Bend the leg closest to the base until it's at about 90 degrees(a right angle). Do this by bending the leg while bringing that knee forward a little.
B. once your position is fixed, smoothly lower your body to horizontal. your trunk and lowest leg should form a perfectly straight horizontal line, with no sagging.
7 bent leg press flag 5s
once your position is fixed,smoothly lower your body to horizontal while you bend your legs. You can bend to horizontal while you bend your legs. you can bend the knees, or the knees and hips; either method is fine
but beware that moving your legs forwards or back can affect your balance and make you spin.
8 Press flag 10s
once your position is fixed, sommthly lower your body to horizontal. your trunk and bent legs should be aligned to form a perfectly straight horizontal line, with no sagging.
网友评论2013-12-16 09:49
网络不好,慢慢编辑中,争取睡觉前把这段发完。
网友评论2013-12-16 09:51
网盘都失效了
网友评论2013-12-16 10:00
Reply Post by 无聊之月 (2013-12-16 09:51):
网盘都失效了
网友评论2013-12-16 10:04
真的能立水平的?
不科学啊,肉不会爆么
网友评论2013-12-16 10:12
求下载的正确姿势
虽然1我也只做到6艺的2式
网友评论2013-12-16 11:38
Reply to Reply Post by 无聊之月 (2013-12-16 09:51)
更新下载地址了,试试行不行。
网友评论2013-12-16 11:45
Reply Post by Pation (2013-12-16 11:38):
更新下载地址了,试试行不行。
好顶赞,不过1已经买书了
网友评论2013-12-16 11:58
Reply to Reply Post by 无聊之月 (2013-12-16 11:45)
这是第二部,有和一配套的抓握练习。
网友评论2013-12-16 12:14
Reply Post by 半夜刮墙 (2013-12-16 10:04):
真的能立水平的?
不科学啊,肉不会爆么
我上高中的时候真可以....不过一上大学就变死宅了....
网友评论2013-12-16 12:15
我就一个问题,你们就算健出八块腹肌,给谁看...
网友评论2013-12-16 12:17
看到水平的真心点赞啊,囚徒一稳步进行中,各位,一年后我上作业图
网友评论2013-12-16 12:17
Reply to Reply Post by 星辰落 (2013-12-16 12:15)
给有八块腹肌的呆毛
网友评论2013-12-16 12:20
Reply to Reply Post by 星辰落 (2013-12-16 12:15)
有时候,只是为了让自己更健康,更强壮
网友评论2013-12-16 12:27
英文版的? 很多单词不认识哇。。。
网友评论2013-12-16 12:27
Reply to Reply Post by 星辰落 (2013-12-16 12:15)
练出来才知道谁会看。