How to practice parallel bars? What are the training methods?

Outdoors, parallel bars and horizontal bars are one of the common equipment. Of course, the exercise effect of both parallel bars and horizontal bars is good. There are many movements that use parallel bars and horizontal bars. I believe many people don’t know how to practice parallel bars. So, how to practice parallel bars? What are the training methods? Let’s take a look together!

　　Dual bars arm flexion and extension

　　This is a classic chest training movement, mainly training pectoralis major muscles, tricepsar anterior anterior muscles and the anterior tract of the shoulder deltoid muscles to assist in the development of force , has a good training effect on the lower edge of the pectoral muscle. If your training level is high, then adjust the center of gravity of the body and reduce the forward amplitude, you can use it to exercise the triceps.

The two hands hold the bar to support the straight arm. When the flexor arm descends to the lowest position, the head extends forward to make the pectoralis major muscle fully extend, and the arms are stretched straight with the contraction of the pectoralis major muscle. When the upper arm exceeds the level, the arms move backward in a chest-bearing position. When the arms are straightened, the pectoralis major muscle is in a completely tightened state. This is an effective way to exercise the lateral flank and lower edge of the pectoralis major muscle Method. For example, when the flexor lowers the body to the lowest position, the torso slightly backwards, straightens the arms with the contraction and extension of the triceps, and at the same time, the body leads forward to make the body rise straight, and the upper arm triceps will be completely tightened. At this time, another method to exercise the triceps. Therefore, when doing double-carrying arms, you should be targeted.

　　Straight arm support

　　Exercise location: the muscle groups of the entire arm, shoulder joints, waist and abdomen.

　　Action: Straighten the arms of both hands, straighten the chest and abdomen, close the legs together, and the tip of the feet Straighten. You can first move the lower double bars and move the two arms forward to enhance support ability.

　　Hanging the arms, press the two arms to lift the body back, first push the legs forward, then tighten the abdomen and raise the legs, and repeat 8 to 8 times. You can first do auxiliary exercises for abdominal tightening and sitting up and sit-ups on the pad to enhance the strength of the abdominal muscles.

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