How to do the officer's output power

Recently installed Sony Vegas Pro, and this was the first video in it, so there are a couple of flaws in the transitions.

My how to learn to make the output force on the two arms liked a large number of people, so I decided to further develop this theme. But when I started writing, I have noticed that given the above statement, not much to write. So I made a video with all the elements that can and gave a description of one of them, which is called the officers ' output.

Instruction

Difficulty level: Easy

What you will need:

My first statement on this subject

step 1

First, you need to learn how to make out on one hand. For what? In order to be able to throw your hand in the box.

2 step

Learned? Now you need your other hand to push off from the bar and sharply perekatilsya on the other hand, behind his back. If you do it slowly, it will be quite painful.

3 step

Now the step that causes more trouble than all the rest. Need to squeeze in the back way and sit on the horizontal bar. Cause he difficulty because not all fit gluteal muscles. Make it happen, you need to do push-UPS in this position up there, up where you can, and during the push-UPS a little swing and using inertia to reach the stop.