In the outdoors, parallel bars and horizontal bars are one of the most common pieces of equipment. Of course, both parallel bars and horizontal bars have good exercise effects. There are many movements that use parallel bars and horizontal bars. What about parallel bars? Practice, I believe many people don’t know. So, how to practice parallel bars? What training methods are there? Let’s take a look below!
Parallel bar dips
This is a classic chest training movement. It mainly trains the pectoralis major muscles, with auxiliary force exerted by the triceps brachii, serratus anterior and anterior deltoid muscles. It has a good training effect on the lower edge of the pectoral muscles. If your training level is higher, you can use it to exercise your triceps by adjusting your body's center of gravity and reducing your forward lean.
Hold the bar with both hands and support it with straight arms. When you bend your arms and lower your body to the lowest position, extend your head forward to fully extend the pectoralis major muscles. Use the contraction of the pectoralis major muscles to straighten the arms. When the upper arms are above the level When doing this, move your arms backward into a chest-containing posture, and when your arms are straightened, your pectoralis major muscles are in a completely tightened state. This is an effective way to exercise the outer wings and lower edge of your pectoralis major muscles. For example, when the arms are bent and the body is lowered to the lowest position, the trunk is slightly backward, and the arms are straightened by the contraction of the triceps brachii. At the same time, the body is pulled forward to make the body rise straight up, and the triceps brachii of the upper arm are in a fully tightened state. Here's another way to work your triceps. Therefore, when doing double arm flexion and extension, you must be targeted.
Parallel bar straight arm support
Exercise parts: entire arm muscle groups, shoulder joints, waist and abdomen.
Action: Support the bar with straight arms, hold your chest up and your abdomen in, keep your legs together, and straighten your toes. You can first stand on the low parallel bars and move the bars forward with both arms to enhance your support ability.
Hang arm pike support
Hang your arms and press the bar with both arms. First lean your upper body back to swing your legs forward, then draw in your abdomen, raise your legs and bend your hips. Repeat 8 to 8 times. You can first do abdominal leg raises and sit-ups on the mat to strengthen your abdominal muscles.