The technique of performing an inclined bench for the press:

• Keep your feet on the ground and cross your arms over your chest or behind your head (without pressure on your neck).

• Lift your body using your abdominal muscles, without jerking.

• Descend smoothly without throwing your body down.

Forbidden:

• Sudden movements with a deflection in the lower back.

• Hand help when lifting (jerking behind the head).

• Using the bench for other purposes (for example, as a ladder).

Technique of doing exercises on the uneven bars:

• Take the starting position with the emphasis on straight arms.

• Keep the body straight, without deflection in the lower back

• Slowly bend your elbows to a 90 degree angle.

• Smoothly return to the starting position

Forbidden:

• Sudden jerks and swings

• Getting into a handstand

• Jumping from the uneven bars to straight legs

 Additional precautions

• Warm-up is required! Especially for shoulder joints and lower back.

• The intervals between sets are 1-2 minutes for recovery.

• If pain appears (in the back, neck, wrists), stop training immediately.