Military bar roll up on the body performance standards

Standard:

The bar roll on the training skills with both hands holding the bar feet together, such as the body is stationary, pulling up, bar roll has a certain strength base and core base, arm force will be the body upward at the same time as the two feet lifted the abdominal force, seemingly simple, in order to quickly improve the physical fitness.

The main exercise firefighters upper limb waist and abdominal strength and overall coordination is firefighters nine basic physical fitness in the standard rate is relatively low in an auxiliary training action a low bar roll on the body, so that the body turned over. Action points. The body stays on the bar for more than 3 seconds, especially abdominal strength crunches.

Bar roll on the body, is the body around the bar as an axis of a technical movement, is to overcome their own weight, the development of the upper limbs and abdominal muscle strength, to improve the coordination of the body an important way, is the traditional military sports basic training subjects and military personnel to meet the standards of the assessment of one of the important content.

Beginners due to the lack of strength, flexibility and coordination qualities, there will be some difficulties in completing the bar roll, so we need to use certain auxiliary exercises to improve the efficiency and effectiveness of training.

Operating procedures: preparatory position, jumping overhang, roll up (abdominal loop), and jump down.

The essentials of the action: two hands and shoulder width, the body maintains a vertical posture, shoulder relaxation, rapid force gravitation flexed arms jaw over the bar, along the way to collect the abdomen and raise the legs over the bar, head back, on the bar after the arm into a support body head high feet flat bar, gravitation body, knee joints, toes straight.