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>> people who before lodging in the negative, and both hands support the body.
>> this action as a resource for training, flexibility, and coordination of the body have higher requirements, to prevent head and neck, shoulder, arm, waist and other parts of sprains occurred.
>> to be adjusted to be negative by negative people who began to perform push-ups than the slow motion action.
Standard:
safety tips tips:
>> to the position held as the basis for decentralization of the cycle on the action.
Action IV: push-ups
>> squat when the action should be limited to the location of the thigh parallel to the ground, and the fastest rise and straight legs.
safety tips tips:
>> hand grip should be firm and powerful hand, if the skin can not feel under pressure, should wear gloves to prevent scratching the skin.
>> are not the intended target grip is too high off the ground, which should be a smooth surface to prevent falls, scratches and other accidents.

>> two toes are bent toward the direction of the direction consistent with the knee.
>> Institute of the standards movement, passing 12 times, a good 16, excellent 20 times.
>> Fu Shen for a solid wall, lay on the ground support into shape, then head about 30 centimeters from the wall, his hands placed slightly wider than shoulder width distance.
>> in the implementation of this action, the negative people who should be kept straight to prevent the lumbar spine sprain.
>> the grip of the surface height is low, can be lifted after the two legs, and take together
Standard:
>> delegation, the head should be less than 3 cm from the ground, on the move, the elbow should be fully extended.
>> is negative should remain stable, and the figure who can not be as chaotic pendulum POSE!
>> in accordance with the normal pull of the essentials of the implementation of the horizontal bar action.
Standard:
>> clean up the ground, or under the weight of palm vulnerable to injuries.
Action II: Inverted elected
Standard:

safety tips tips:
the action from fast to follow the principle of slow squatting.
in the fitness industry, the barbell squat is known as the \sitting squatting negative deformation of the barbell squat action.
>> in the negative people who are negative by weight and roughly the same circumstances, the passing of 30 times, a good 40 times, good for 50 times.
>> is negative the legs of people who should be riding in the negative position of the two shoulder blades.
>> grabbing and holding of the negative people who are negative lower legs, and then loop stand squat action.
>> according to personal habits, a pedal, one foot on the pendulum,[link widoczny dla zalogowanych], the body of the service chain into a handstand like, two feet attached to the wall, the body into an anti-arched, head looked up.
these actions seem bland,[link widoczny dla zalogowanych], but all the classic baptism by combat moves. Not too many of the devices, anytime, anywhere out of a good muscle training, to become champion of hand strength training.
top action:
>> action should be delegated to the shoulder, elbow fully extended; clavicle should pull over when the grip plane.
upgrade action:
safety tips tips:
the action aims to exercise a powerful iron back and biceps,[link widoczny dla zalogowanych], while significantly improving power and hand grasping the arm of the degree of tenacity, and climb for the next train to lay the foundation of the building.
handstand walk

action one: building chin
>> on when I push the elbow fully extended, they should be roughly the same weight.
>> looking to grab a hold on the building and the strong places, such as door frames, balcony, and then bounce or partner to rely on the help of the predetermined position on the hand on, based on training objectives, choose a different grip distance, such as using wider than shoulder grip distance, you can make the horizontal development of the latissimus dorsi, teres major will also be deep-seated irritation: the use of a narrow grip on the shoulder away, it will benefit the growth of The thickness and strength back.
>> heart, cerebrovascular diseases and head injury is not healed by training in this action should be prohibited.
>> is negative, and those who stand firm on the back board can hand fixation or by a third party to help complete the registration step action.
the balance of action can greatly stimulate the nerve center of shoulder-length, chest muscles, improve coordination and upper body, heart, brain and vascular tolerance, and lay the foundation for the next inverted walking.
Action Tips:
safety tips tips:
without auxiliary inverted elected
>> manual does not rely on any good to try to support the training.
friends who had been a soldier must know the reason, known as push-ups because we Chinese are descendants of the dragon,[link widoczny dla zalogowanych], and it is one of the dragon's nine sons. It is naturally preferred text, so people often see it in the National Palace and other monuments laden with huge stone, so this action is inspired by the creation, push-ups to the chest muscles in the huge boost at the same time, focusing on coordination and cooperation to improve awareness trainer, carrying capacity, balance and so on.
upgrade action:
>> We can try to look at the Armed Police Institute of the implementation of the standards, which failed 12 times, a good 16 times, good for 20 times.
>> negative people will be his legs apart, feet shoulder width distance, and then squat, was negative in the negative people who were riding across the neck.
Action Tips:
>> be sure to use the solid wall, beginners should be under the protection of others to complete the training.
Action Tips:
>> The institution of this action 12 times the standard for the pass, a good 16, excellent 20 times.

high risk, in the absence of specialized facilities, not to imitate the case of protection.
climbing wall climbing buildings
>> chest from the ground level to the lower levels should not exceed 5 cm.
Action three: a negative person sitting squatting
Action Tips: