Everyone knows about those who have a lot of rights in bodybuilding folding and unsafe. To that, one of the most important minds of the legal training is the mutual insurance of partners in the event of victorious rights. Tse rozumіyut usі, however, as it is necessary to insure, few people know. We offer you a description of how many key rights, which need the help of a partner.
bench press
- When insuring a partner, if you win a bench press, it’s easy. This is the case if you stand up far from your partner's head. To reach the neck, you need to heal forward. It’s not right, even if the partner cannot “take” the arm, then you will have to pull the barbell up again, changing from the position to the heel. Everything can lead to injury across.
- Remove the barbell from the support at once. The initiative may come to us in front of the one who lies on the lava. Don't hurry up with your partner and don't hesitate when you yourself. Mustache susilla may be well-coordinated.
- Allow your partner to push the bar up to you. Bodybuilders-pochatkіvtsі sound lift the bar strictly vertically. With this type of chest pain, a part of the pressure is spent. When your partner starts the positive phase of the repetition, lightly pull the bar on yourself. Tse teach yogo to move the bar uphill and back a little.
- Finish the job at once with a partner. After completing a complete set, you are far from constantly depleted of strength in order to turn the barbell back onto the racks. In this way, it is possible to induce rapt coordination, if the athlete puts the barbell on the support. For the prevention of such a good time, take on more weight and accentuate the neck on the bars.
Presidency
- Bezpeka need a mustache. Move over, that the safety pins are installed below the end point of the vikonnanny to the right. And then there is no sense to win the partner from the lower position, as if strength was exhausted in the new one. Just try to help, there is a great chance to injure the knee. Therefore, your task is not to pick up a partner, but to take the barbell on the safety line.
- Stay closer, trim your little one. Grab your partner across the chest, not around the waist.
- Sit together. Sit down together with your partner. Make sure that the ruh buv is both synchronous and equal.
- Help rise. As if the partner already has no strength for a farther vikonannya of the set, to get hold of yoga mіtsnіshe and pull uphill, squatting from the squat.
- Help put the barbell on the racks. After an important set to a partner, singsongly, it will be important to work the rock back, so that you can put the barbell on the plate. At this moment, your additional help and insurance are especially needed.
Pull down
- Aid the system on lava. If a partner takes hold of the handle, help him pull it down, so that he can immediately fix his body on the seat of the simulator.
- Before the cob of setu. Ask your partner to inhale deeply and lift your chest. Keep track of them so that you don’t “let your chest out” until the end of the set.
- Pіdtrimka uninterrupted rhythm. Turn off the pauses at the lower and upper points of the right. If the partner needs to get involved and try to improve the pace, help him to small zusilly.
- Pochatkіvtsі athletes zvіchây vіnіlіnі vіdpuskayut vаgu v zvorotnіy phaseі ruhu. Explain to the partner in advance that the turning phase needs to be emphasized. Give it a helping hand at the optimal rhythm to the right: one-two - pull up to the chest, one-two-three-chotiri - turn the handle at the exit position.
- Put your partner's hands on the shoulders and lift the body vertically. Considering this, the partner may, in passing, turn the corps to the floor. (The thrust is accompanied by a sharp, cheeky body back).
- Trim the handle, the docks partner do not change the length of the support rollers.
Be-yaka right with dumbbells
- Vivchіt partner's weaknesses. When vikonnі dumbbell bench press lying newcomers ring out to bend the body with an arc. If the athlete-pochatkіvets is already sitting, sing "z'їzhdzhaє" in the seat forward. As a result, the body becomes frail, and the right to transform into a different kind of frail bench press for breastfeeding.
- Encourage your partner under the word. Do not varto go around Yogo by the wrist. Nabagato nadіynіshe pіdtrimati yoga pіd lіktі.
- When lifting on the biceps, do not push the dumbbells. Encourage your partner under a tilny bik of brushes.
- The greater the amplitude is right with dumbbells, the greater the chance of injury. Here you will need increased respect. Don't deprive your partner for a second.
Before that, how to start talking about this topic, find out what you want to achieve with your squats? What is your goal? Even if you are of high growth, with deep squats, you risk taking away the injury more richly, lower you have an average or small age. The one who presses on his back and hurts forward behind the chest of a high growth will be richly strong, lower, as you have a small age, take it to respect. It is not recommended for tall athletes to sit in a lower squat, for example, like on the strength of powerlifting, which can lead to a re-development of the side mud. Quadriceps are more beautiful than growth, so that you can beat the napіvprisid, and beat the wagon to reach the great vag.
Well, now, on the contrary, you need to rock the side of the dirt, then it’s better to squat, move the pelvis back and sit in the back squat. Sound, such a technique is stagnant for girls or people, who are afraid of the same day of daytime m'yazyv.
How to insure at the squats with a barbell?
Sitting with a great vagago, it is necessary to win over with a partner in order to help your partner lift you up, as she cannot stand up with a barbell.
Bring respect into three phases:
- Vіdkhіd zі barbell vіd stіyok for help partner.
- Vikonannya repeat for the help of a partner.
- Enter with a barbell on the rack for help of a partner.
For the cob, take a vaga with your partner, two men less for a worker, and practice insuring one one at a time.
Insurance technique:
- Walk up to the rack, and take the barbell, moreover, the partner helps you, holding hands on the whips, and supports you when you exit the rack.
- Under the hour of the vikonannya repetition, the partner interrupted the yakomoga closer to the vikonuyuchy squat in order to help the fight again.
- After the end of the squat, the partner is guilty of helping to bring the squat back to the stance, priming yoga with his hands until the moment when he doesn’t fill the barbell on the stance.
With a short amplitude, squatting with a barbell increases the quadriceps more. And for a new one - side m'yazi. Put your own meta, and write yourself, as you add. You can know the golden mean and sit not too deep, but not too short.
If you sit with a great vaga, bandage the knees with special bandages, so as not to injure the knee. І important athletic belt for lifting the back straight for the hour of the squatting.
What is fenced in to work for an hour to sit down with a barbell?
- V_drivati p'yati vіd podlogi. You need to stand up on the foot with your whole foot (if you need help, you need to put milk or a support for p'yat).
- Important! You can't round your back. The back is to be blamed for a straight line, for which a weightlifting belt is victorious. You also round your back, but not only reduce the efficiency of the right, but even more narrow the spine, which as a result can lead to serious injuries of the back (spine).
- Lower your head down. The head is guilty of being parallel to the pidlozі (marveling forward), which will make it easier for you to trim your back evenly for the hour of squatting.
- Heal your back forward (as in the right ""). When sitting down, it is not traumatic and not for recognition. Bo when sitting down, we develop m'yazi nig (quadriceps, stegna, sidnitsy).
- Get busy without a partner. As a rule, squat with a barbell to beat out of a great wagon. For the correct vikonannya, and lifting a greater tightness, help your partner to help you, so that you can’t lift the barbell, and your partner will help you uphill.
Video about those how to sit with a barbell
Competent insurance coverage is not just a rule of a warm tone. It is really possible to help other people keep up special records, as well as help to overcome injuries. Find out about the fundamental principles of insurance coverage and tell your colleagues about them!
Being a green newcomer, who had only just started training, I asked the champion of the world of powerlifting to insure me for an hour. Tse bula my pardon. Vіn buv more loving and helping me to help. After a few months, I missed the barbell in the center of the gym with a gurkot and zipsuva pіdkhіd to sit down, but without asking anyone for insurance, wanting to get it. I tsezh was my pardon. I’m moving forward ten years ahead: crouching down with a barbell, I didn’t win insurance maidanchiks at the station for squatting, I insured a partner on the rocks, and as a result, I appeared to be buried under a 300 kg wagon. My insurer just got excited. One more favor.
You can get it, scho insurance is just a rule of fire tone, like wiping the simulator behind you or picking up an important barbell. In other words, by the year you will master everything, but you can’t really consume such food. But the truth is that insurance is in this area, in such good manners, they closely intertwine with food security, and de “friend, insurance, be kind” in one minute can turn into “what the hell, take it away, you marveling.” I would like to believe that the mass of pardons I have allowed to help others will not step on the same rake.
Don't forget that wealth does not give immunity to pardons. Insurance is similar to the safety belt: until you get enough, you know that there is no need in this time. To that, let's fry too much on the sidelines and the feet of a sprat of whilin dedicated to the serious preparation of this food.
What is insurance coverage?
Like two words, in the role of an insurer, you give for safety. It could be a simple presence of a charge, so that the lifter was aware of himself, or it could be more obvious, for example, to help when the projectile was taken from the stops. Sometimes you will be asked to respectfully prostizhity or to help you in the rich repetition of income or for the hour of admission to foreign destinations, as a drop network or a frequent repetition.
Vrakhovuyuchi a wide range of possible obov'yazkіv, before pіdstrakhovka nebhіdno ask, scho itself in the form of a partner checks you, and perekonatisya, scho you are talking about one and the same. Why choose a worker athlete and how can I help you with your insurance? What do you need to know the barbell zі stіyok? What will be smart signals? How many repetitions do you plan to grow?
However, one thing is certain: you must be more respectful. How about asking for your help, help! Do not look around, who and what else to work there, do not play on the phone, do not allow yourself to question yourself. Like I ask me for insurance, I ask a man to tell me about my safety!
As you can see, you have been training in the gym for a long time, you, singsongly, had to ask someone about insurance. So I'm doubtful that you can know a regular gym attendant, who in no way feels a similar prohanna from an unknown person. And having waited, you were unlikely to take off letters of instructions on how to make your own shoes yourself. I’ve changed my mind on a hot note, that for an hour it’s better to get along without third-party help, lower swearing on a filthy insurer. To that, I will turn around to three steps of strength training and talk about those, how to correctly insure the first hour of the last vikonnannya.
Buv bi richly safe, yakbi lavi boulo was adopted to be equipped with adjustable metal armrests, for safety maidanchiks at the power frame for sitting. Ale, without such a possession of greatness, we have to rely more and more on an additional pair of small hands, as if in times of m'yazovy vіdmovi save our brushes and life of important organs in the important barbell.
Before that, in order to start insuring someone at the bench press, it is necessary to find out if you want an athlete, so that you can help him with a “window”, so that you can take a projectile with an emphasis. This is a standard practice in powerlifting exercises, the barbell takes an invisible position for the lifter and is in a “weak” point, and it takes less strength to take a projectile. To ask you about it, grab onto the bar of both with your hands as little as a lifter's grip. At three rahunoks (or else how to wash) report all the zusil, so that you can help lift the bar at the outward position, after which you smoothly release the neck. Behind the discussion, verbal signals will help lifters and insurers synchronize their actions. For example, my helper knows that I can re-admit the bar if I say “taking”.
Under an hour of approach, trim your hands back to the neck, but do not push yoga. Tse is not command right! I recommend trimming one hand over the bar, and the other hand under it, without worrying about the fall of the bar on the chest of the lifter. In addition, such a “snaking grip” will appear to kill the militants at times, as a result of the need to take on the weight of the projectile as a whole.
If you need help
Only in two situations you can and is guilty to come to the aid of the lifter before the end of the approach, otherwise you risk roiling the dragon. As soon as the bar begins to roll down, you will automatically take away the right to report all your strength in order to lift the projectile. But I don’t give you the right to grab the bar, so I lower the bar correctly, or I know working hardships; just like that, I’ll sigh again, and the force of gravity that pulls the barbell is not in that straight line.
In addition, as a lifter to ask for help, you, wisely, are guilty of giving him a lift, but in this situation your role will be different. Report stilks zusil, skіlki are necessary, so that the athlete can complete the repetition. Most often, it will be enough to take on yourself only a few kilos of profit. You do not need to take on all the vanity, until you are asked directly about it. Let the lifters lose all their strength for the rest of the repeat.
In the lying press, as a rule, you check for help when the bar is turned on the stop, especially if the lifter has worked out. There are a lot of inaccuracies in front of us at this moment, even if an athlete is in danger and risks missing the hooks, and to that, boldly grab the barbell with both hands and direct it straight to the fastening.
Navіt dіyuchі naїti, bolshostі insurers can cope with their own shoes in the bench press and save you from the impact of the bar in disguise, prote insurance pіd hour will require technical skills. This is truly fair, as the lifter will effectively require support, and in this case the insurer is guilty of the nobility, where you stand and how you work. Like two words, the difference is the axis of why: belaying the bench press, you lift the barbell, and belaying the squat, you lift the lifter.
You may think that you will hardly need your help. At the same time, at the hour when the bar is lifted, and the turn to the fastening is more than the unfortunate fluctuations, the lower hour is the squat itself. Be ready for that at the moment when the bar is lifted from the hooks.
The best for the insured position will be folded in the elbows of the hands under the hands of the lifter in front of the airs of the widest m'yazyv. If you know the projectile and take a position outside, then work back at once from it and trim the optimal distance. Like before, the barbells didn’t stick around for an hour while the bench press, the lifter doesn’t stick around and sit down for an hour, but simply lower and raise your hands at the same time with the athlete’s hands. Before the speech, if the athlete sits down, his pelvis collapses back and you are guilty of perekonatisya, so you don’t stand on the track.
If you need help
A little bit of insurance can be given to you with an easy walk, but be more respectful, especially for an hour of work with maximum car. If the lifter will calm down or start hitting, strain and be ready. As soon as the bar begins to roll down and back, otherwise you can get out of control, take it to the right! Hug the lifter under the arms near the chest or shoulder girdle, after which technically help him complete the repetition.
As a lifter, you start to find it difficult, and if it happens through impersonal reasons, your tasks will be saved from the same situation under the barbell. Vzagali, you are guilty of pracsyuvati in a power frame with insurance lancets or reinforced ones, and even to the cob you have the right to perekonatisya, that the stench is roztashovani on the high ground. Being a lifter, you cannot rely on the insurer, to the one that you will give a knee, break the brush, or waste your money, the insurer cannot lie to you. If you don’t want to work on the price, but you are guilty of throwing off the barbell, otherwise it’s possible that you stumble - like I’m in my time - we’ll press down with an important press. In this situation, there is a lack of support that the one who insures can help control the lowering of the projectile on the insurance Maidanchik.
For an hour, sit down with a great vagary in the form of an insurer to check for help when the bar is turned on the stop. If you helped the athlete in the rest of the repetition, take control of the situation and help turn the projectile to the rack. Move on, so that the lifter did not miss the climb, and let him know that the bar is securely fastened to the stops, and you can let the wine in.
Tsya is a pleasure to stop to all the sights of the chest press or shoulder, but we are talking about another option. As a rule, they have the right to put important dumbbells on the knee on the knee, after which they raise it at the exit position. Like a belay, you are guilty of helping lift the dumbbells in position for the first repetition. Let's clean up our hands, we don't need your help.
Sometimes, especially when working with great wagons, the lifter can ask you to hold one hand while holding a friend in the out of position. Trim your hands on dumbbells in this case - in another case, not on the handle - and discuss the verbal signal, after which you can let the vag. A simple "Є?" call to finish. If you accept the lift from the lifter after the completion of the approach, a similar signal is necessary.
Before starting the cob, take away the standard information about the number of repetitions, etc., and also feed the lifter, in addition to the weight of the veins of the elbow or the wrist support. For locks, you can choose to lift the light, as only the lifter will not have another option. For whatever it is, the athlete will wear dumbbells until the end of the journey, or you can either hoover up some promeneo-zastkovy swamp, or add some lekti, if you need it in your vineyard. And in order to bring clarity, see the shtovhaєte vag on the mountain, and not in the middle.
If you need help
As in other rights, do not stick around with a lifter or dumbbells, as long as there is no need for that; to help the athlete at the final stage to help the athlete with the completed repetition. It is possible to ask you about a couple of forcing repetitions, but we will discuss the details next to the cob.
When lowering the Dumbbell to the ground, help is usually not needed. If you ask for help, follow the instructions, as if you take away the appearance of a lifter.
The post for writing these articles was a picture, like I saw at the gym.
3 lads arrived rokiv 15. One of the sneakers was three times larger than the lower one at the new leg. І zіbravsya v_n push the barbell recumbent wagon 100 kg. And all for nothing, but the partners began to insure him in two, having become one by one, and huddled behind the barbell. Zreshtoy lad throwing off the vaga, until 80 kg was lost on the shatng and squeezing himself. After that, I wrote an article about those, how to correctly insure at the gym.
The ability of skin training to lie down due to the fact that you are far from ready to drink and at the same time do not take away injuries and calisthenics. For example, insurance in the bench press will give you the opportunity to progress better with a larger working load, so you will be sure that the bar will not strangle you and you can take more, lower self-tightening.
You can stop it, move, you need to take skils and pull it. We have a part of the truth, but don’t forget it, but we grow and our strength becomes more and more with a constant increase in vanity. Some lads go to the technique of calling to the vag, which can be called that, if a person simply calls the barbell on his shoulders, troch trembling back on the racks. Abo in the standing tyaz vikoristovuyut power frame, sob vaga take not z pіdlogi, but z vshee.
Until then, if you have the right insurance, you will be able to finish the trip at the planned number of repetitions, which will allow you to take good care of the m'yaz and not take away injuries.
Ale bіda, not everyone knows how to insure correctly.
What is required for the correct insurance of a partner
How do you ask you to insure:
Yak_st insurance deposit vіd both. Do not forget to tell your helpers, if you need help if you need it. Aje alone needs help with the swedish tempo to achieve the maximum effect of pumping, others are important to save the wild rhythm of the rush.
For example, some style needs help. Who needs additional help for 3-5 remaining repetitions at a reasonable pace to reach full recovery. Well, people, like practicing in a power style, vvazhayut for better, sob їm helped, vitrimuyuchi blatantly, to finish the swedish rhythm of the rush. But they didn’t help in the beginning, but rather they insured, having taken the barbell, as if the rest of the ruh did not go in.
Do not forget to tell your partner how many times you plan to work and for whom you may need help. Aje you can save for 3-4 repetitions, then the helper checks you 10-12.
Ale, the main part of the response to the helper and wine may be too late to worry about such speeches.
Just like you were asked to insure at the entrance:
Tell us exactly what you need to know. Not varto checks appeared clearly critical situations. If an athlete himself does not know what is necessary, then supplement yoga: “If you need help? In what rhythm? To save yourself from zayvih ruhіv and thoughts.
Get ready to cook
From the moment of the beginning of insurance and until the end, you have the right to be on the alert, to bring you as you were asked for 12 repetitions at the entrance. Don't worry, the first one can have repeated failures: the hands are weak, the camp is unhandy, the neck is crooked.
Until then, the athlete cannot concentrate on the right, so that he can work, which will help him to take other right. You are always guilty but ready to come to the rescue and save the person from injury.
No need to chip the projectile
Grasp the barbell only at the moment of need: if you give it and if your help is needed. You don’t need to grab the neck, if the child wins right in the negative phase. It’s enough to put the dolons on a small distance, so that you can catch the insurance.
The essence of insurance pid hour vikonannya right
The helper is a person who helps me to grow in the right way, and does not lift the barbell. To that, if a person has died with a barbell, it is necessary to calmly help him to finish right, and not to grab the neck and turn the barbell into a person by hand. Easily lift the barbell uphill or step by step increase your steps to help. Golovne zavdannya save dynamism right and robotic m'yaziv.
Remaining repetitions completed
Your task is to follow it, so that the barbell was moved to the racks. If the rest of the repetition is missed, prosteg, so that the athlete puts the barbell on the racks. Especially, it’s important to sit down with a barbell, if a person doesn’t take it out of the side of the barbell on a rack, everything can end badly.
How to properly insure when sitting
To insure a person at the vikonnі sidan naiskladnіshe. Here, an injury can be taken away as an athlete, and a helper, if people throw off the barbell from their shoulders. When you sit down, it’s more likely that you were insured by two people from the sides. If you are insuring alone, then squat together with an athlete and lift yoga under the chest. Otherwise, it will be problematic to win yoga from straight lines.
And if you pull on the barbell, the more you pull it together more far back, and if the athlete doesn’t let the barbell go in an hour, then a shoulder injury is guaranteed.
Proper insurance at pіdtyaguvannyah
If you help people to pull up on the crossbar, then at the same time do not help them at the back. First, so the person can injure you. In a different way, you respect the yakіsny vykonanna in the right. If you rest against the back of a person, as if pulling up, you beat the nervous system with pantelics. If the person was already preparing, strained the m'yazi and began to pull the horizontal bar up to himself, you start shovhati yoga in the back. At this moment, the brain automatically picks up a part of the impulse from the back, so it starts to work less intensively. To the one who starts the call, it’s no fault of it. Roughly seeming we seem to be right, even if we don’t want to. Legs under the hour of lifting are not tight, and the axis of їх can be twisted to help pull up to the crossbar.
Always ask you for help, as you are not convinced in your own strength, to encourage you guys to pull weights of 200-300 kg, and you plan to take 50 kg. Dosvіdchenі athletes, navpak, you will be respected for prudence. There's nothing to be ashamed of, health is more important. Tim more for the help of a partner, and we will always be mentally prepared until the next time and you can finish the leather work at the planned number of repetitions.
Dopomoga can be different, fallow in the right. Like a person to rob negatives, then when the bar is lowered, it is necessary to get ready and ready and you can wind the bar, and literally lift it at once. And the axis at forcing repetitions would be given all the same people, having made a sprat, repeating it yourself and a couple of the remaining ones, helping to lift it, and lowering the guilt yourself. The main task here is to help evenly on the insoles, so that you can take the weight on yourself, like an athlete cannot be repaired, but don’t know the main thing. And if you overdo it and raise the barbell, then there will be no further repetition and the effectiveness of such an approach is equal to zero.
If you were asked to help lift the barbell, it is necessary to work at once with the help, without turning and changing the trajectory of the movement. Follow up, so that the athlete does not change the position of the body and let the barbell go, if the athlete has taken the position and is ready to visconat the right.
If you can’t insure, or ask you for help with the vag, as the wives are bigger for you, then you will. Explain everything as it is, there is nothing to be ashamed of, otherwise two people can suffer twice.
Now you know how it is necessary to insure correctly in the gym when you are right.