"I can, I can do it."
Xu Sanduo said, but his voice was very low.
"Did you forget to take out your throat?"
Jackie Chan changed from his usual calmness, got close to Xu Sanduo's face, and said loudly and sternly: "Louder, shout with all your strength."
Maybe he was frightened by Jackie Chan's severity, or maybe he was driven by a strong desire in his heart.
Xu Sanduo finally put everything aside and shouted heartbreakingly at the top of his voice: "I can do it. I will definitely get 30 rings today."
Xu Sanduo's voice was so loud that it spread throughout the camp.
"what happened?"
People from various classes who were resting ran to the window curiously.
"Isn't this the fierce Vajra King from Class 3, and the stupid Xu Douding? They both look so funny standing together."
"I thought it was such a big deal. Aren't we just going to practice horizontal bar? It's already an old thing. Is it necessary to put on such a big show?"
"It doesn't seem that simple. I feel like there are tricks to watch, hehe."
…
People from various classes gathered by the window to watch the play, and they were having a lively discussion with each other.
Jackie Chan noticed it out of the corner of his eye, but didn't care. He concentrated on explaining to Xu Sanduo: "Abdominal bar twisting, the key to the movement lies in these four words.
Put your abdomen against the horizontal bar to wrap around the bar. This is mainly accomplished by technique. It does not require much effort. You cannot rely on brute strength but must rely on vitality and the coordination of your body.
As long as you can complete the upper bar movement, you are basically 80% successful.
All that remains is to find the center of gravity of the body, control the inertial force during rotation, and perfectly integrate the two, so that you can easily circle the bar with your abdomen. "
Xu Sanduo listened to Jackie Chan's explanation vividly. His memory is very strong, and he can recite it fluently after listening to it once.
This is the only "highlight" of Xu Sanduo's early stage!
Hearing Jackie Chan say that it doesn't require much strength, Xu Sanduo knew that he was weak, so he asked expectantly: "Then if I can go up to the bars, can I also do many, many? As powerful as the squad vice president."
"Theoretically, as long as you can complete the upper bar, as long as your hands can still hold the horizontal bar, you can continue doing it indefinitely, 200, 300, or 500. The rest depends purely on will."
What Jackie Chan said is not an exaggeration.
Every time the abdominal bar is circled, the upper body and legs go down and then are thrown back by inertia. The arms do not need to be lowered.
Very little force needs to be exerted in the middle.
As long as you can still hold the horizontal bar with your hands to support your body, it can act like a tumbling frame.
Keep turning, keep turning.
"Really?"
Xu Sanduo's eyes shone.
Xu Sanduo is self-aware in terms of talent. He knows that he will definitely not be able to do it, but as long as he can persevere, Xu Sanduo has nothing to fear.
"of course it's true."
Jackie Chan nodded affirmatively, walked under the horizontal bar and continued: "I will give you a demonstration now. You can watch and learn carefully."
The height of the horizontal bar is only about 2.5 meters. Jackie Chan stood on tiptoe and reached out to grab the horizontal bar.
No need to jump at all.
"First complete the pull-up movement. Use your arms to pull up until your chin exceeds the height of the horizontal bar. Keep the height and don't fall down.
Then exert force on the abdomen, roll up the legs, and push up toward the sky, so that the abdomen touches the horizontal bar.
Then use the inertia of the leg lift to swing the leg over the horizontal bar, and at the same time tilt the head back as much as possible to allow the center of gravity to move forward.
As long as the center of gravity passes the center line of the horizontal bar, your legs can drive your body over the horizontal bar and switch positions on the horizontal bar.
Finally, stand upright on the horizontal bar with both hands, half support and half close to the horizontal bar with your abdomen, and the whole movement of curling up is completed here. "
Jackie Chan was doing the explanation while wrapping his abdomen around the bar. It didn't seem to be difficult at all.
It's as simple as drinking water, smooth and done.
The only thing that looked worrying was the horizontal bar, which was dented in the middle by Jackie Chan's huge weight, and the four steel wires pulling on both sides were stretched straight.
The onlookers are all worried about this horizontal bar in their hearts.
I'm afraid that he will break in the next second!
"Look, it doesn't look difficult. I think it should be possible. How about I give it a try?"
Seeing Jackie Chan doing it so easily and simply, Xu Sanduo also saw his confidence. He instantly felt that he could do it and was eager to try it.
"Don't worry, now we are just finishing the roll-up, and the next step is to wrap the belly around the bar."
Jackie Chan rested his arms on the horizontal bar and continued to explain the rest.
“Although the abdominal bar curling requires very little strength, it requires increased control of the center of gravity. If you don’t do it well, you won’t be able to continuously circle the bar.
The essentials of the movements are very simple, but it is difficult to do them. Please watch carefully and remember them carefully.
Before doing it, swing your legs to increase inertia. At the same time, the abdomen one inch below the belly button must be kept close to the horizontal bar.
After swinging two or three times, while the legs are swinging forward, the neck is tilted back and the body falls backwards. With the help of inertia, it circles the horizontal bar and returns to the position where the arms are supported on the horizontal bar.
The remaining 3rd, 4th, and 5th ones all keep repeating this way and rely on inertia. "
After Jackie Chan demonstrated all the processes, he swung his body and got off the horizontal bar, and the horizontal bar made a loud clattering sound.
It was like a groan of relief!
The crowd watching the show in the dormitory were so frightened that they became nervous for the horizontal bar.
Jackie Chan believed in the quality of the troops' horizontal bar and did not panic at all. He stepped aside and said to Xu Sanduo: "These are the essentials of the movements. You have memorized them all."
"Remember, remember."
Xu Sanduo nodded repeatedly, unable to hold back any longer.
"Okay, then come over and start."
With Jackie Chan's approval, Xu Sanduo walked to the horizontal bar with confidence, squatted down and took off with his arms raised, then jumped up and firmly grasped the horizontal bar.
The horizontal bar is one of the basic equipment of the army. Xu Sanduo has been a soldier for almost a year, so he is naturally familiar with it.
Although pull-ups still rank at the bottom, there is no problem at all with deadlifts of seven or eight.
"Remember what I just said, complete the rolling movement first." Jackie Chan reminded Xu Sanduo while protecting him from below.
The height of the pull-up is until the neck exceeds the horizontal bar. Xu Sanduo does this step very easily.
But when it was his turn to roll up his legs, Xu Sanduo realized that it was not what he thought. It was not as easy as when Jackie Chan did it.
Exactly what he said.
Once you see it, you will know it, but once you do it, you will lose it.
Because Xu Sanduo didn't find the center of gravity, he lifted his legs smoothly, even to the same height as the horizontal bar, but he couldn't cross the center line of the horizontal bar.
No matter how hard I tried, I couldn't roll it up, because I was too hasty and too hard, and beads of sweat appeared on my face.
