How to learn to make the output power of two hands

In gym class hanging out at the bar, like sausage? Or out in the yard, I envy the guys that are doing the mind nepostizhimoye things. If Yes, then this tutorial is for you.

Instruction
Difficulty level: Difficult

What you will need:
Desire and perseverance

step 1
First, you need to learn to catch up. If you don't know never, we begin with push-UPS. You need to do push-UPS 3-4 approach the maximum number of times, i.e. if the first approach, you will do push-UPS 10 times, the second 8-9 and so on. You can also take a heavy dumbbell (any exercise with them will do you the benefit) and the resistance bands: wrist, shoulder, chest-in the initial stages of the training all good.
2 step
Now we can catch up and should continue to develop this skill. About the balls you can forget, because such use as push-UPS and pull-UPS they will not bring. For pull-UPS should be given 30-60 minutes a day at least. You can split the classes into several parts. For example, I lifted in the morning, afternoon and evening maximum number of times. Once a week we play in the ladder (when it first came once, then two, then three and so on). Do not forget that muscles grow between workouts, so after three or four days of practice make a break for one day!
P.S. You do for yourself, so don't saccule, etimates almost to the floor, looking forward, podtiagivayus to chin without jerks.
3 step
If you have already moved at least 10 times, learning to do the output one, it needs to throw his hand on the bar, this position is called the box, slightly to press on and get off at the stop. Now for a good output on two need to be able to do the exit on the left and right hands.
step 4
Besides entering the one you want to spend time with not only the usual pull-UPS, and pull-UPS to chest.
5 step
In the end, after all of these exercises you will become stronger, you need to exit on the two the muscles and one day you will succeed koryavenko output into two. This output is the base for many items so developing it, you will be able in the future to train more complex exercises.