If you think you are well prepared, try these exercises. For some, impressive mobility of the shoulders and back is needed, for others — the absence of restrictions in the hip joint, a developed sense of balance and muscle strength.
Start the challenges at the end of a not very intense workout, or at least after a good warm-up, so that the muscles are warm and not damaged by sudden movement. And if you are not sure of your abilities, ask a friend to back you up.
For this challenge you will need a long and light stick. You can use PVC tubes, which are often present in gyms, or take a regular mop.
Take a stick with a grip about one and a half times wider than the shoulders so that it is located behind the hips, and the palms are directed forward. Move straight arms over the top to the position in front of the body.
Circle the leg from the outside around the arm and put it inside, behind the stick. Then move the stick around your back, bring your hands forward and remove the second leg behind the stick. Try to do it both ways.
If you know how to execute a pistol and have a good coordination , try this challenge. Just clear the space around in advance so that in case of a fall you do not stumble upon solid objects. And also take off your shoes and socks — so your feet won't slip.
If the previous challenge turned out, complicate the task. To begin with, you can perform the movement on a more stable support than a dumbbell, for example, on a stool or a small stand.
Bend your knee and lift your shin. Put your hand behind your back and grasp the toe of your foot. Bring your leg forward, simultaneously straightening it and lowering into a squat. Do not let go of the foot at the same time. Climb back up the same way.
If it worked out, try to perform a movement on a dumbbell. Just make sure that it is standing securely, and the pancakes are not spinning.
Put one hand on the floor. On the back of the brush, place some small object like a phone. Your task is to go full circle without taking your palm off the floor.
Stand at point-blank range lying down with your hands on the rings. Perform a push-up, trying to keep your balance. In order not to fall, do this exercise on a non-slip surface.
For this challenge, you need two free rings and a horizontal bar. Put both shells on one shoulder and hang on the horizontal bar.
Release one hand, raise the ring to the level of the wrist, push your free hand into it and grasp the horizontal bar. Then tear off the other hand, take it out of the ring and put the projectile on your free shoulder. Do the same with the other ring.
To complete this challenge, you will need only one ring. And also the ability to do squat‑gun and at least for a short time to stay in the "corner" on your hands.
Lift your leg, put a ring on it and drop into a squat‑gun. Then, holding on to your hands, lift the supporting leg and insert it into the ring. Return to the lower point of the squat gun, now on the second leg, and stand up. Repeat the same on the other side.
This is a challenge for those who are confident enough to stand on their hands.
Put two rings on the floor, put your hands in them and smoothly or with a push go into a handstand. Take turns removing your hands from the rings, placing them on the floor, and then return to the starting position.
Kneel down and pick up a phone or other small object. Bend back, touch the floor with this object and climb back up.
Share your successes in the comments to the article. How many movements did you manage to complete?
