What are the three exercises and four exercises of single parallel bars?

Three exercises and four exercises on the horizontal bar in the army are two movements in the physical training of the army. Three exercises refer to "crossing the crossbar with both hands and one foot" and four exercises refer to "turning the crossbar upside down and rotating it 360 degrees".

The essentials of "holding the bar with both hands and crossing the bar with one foot";

Hang the barbell with both hands, tuck in the abdomen and kick the leg forward and upward to complete the swing. Bend one leg to the abdomen at the maximum swing and quickly cross the crossbar with one leg at the minimum swing. At the same time, hold the bar with both hands, so that the body straddles the bar.

The essentials of "bar turning 360 degrees";

Hold the pole with both hands (it must be forehand), stand upright and stick your abdomen on the pole. Then the legs swing forward slightly. When the shoulders drop forward slightly and the abdomen is close to the bar, the upper body quickly falls backward, while the legs swing backward and downward (with the help of backward inertia). The arms press the bar to make the lower abdomen cling to the bar, and the body circles around the bar. When the leg loop returns to the horizontal position behind the bar, the braking leg will slow down the loop speed (whether the support is successful or not depends largely on one braking). With the help of the braking leg, the upper body turns the wrist and raises its head, and holds out its chest to form a support.

Physical training programs for troops:

Drop bombs at an altitude of 70 meters.

Five kilometers, 15 kg, less than 22 minutes of cross-country loading.

The 800-meter obstacle is less than 4 minutes.

Practice holding the parallel bars 1-7, and wear protective gear for 8 times.

Infantry prone position 100 meter shooting five bullets over the 48th ring.

Infantry station 200 meters, five bullets and more than 45 rings.

Infantry kneeling position 150 meters, three shots and ten rounds with more than 90 rounds.