Narrow grip parallel bar arm flexion and extension-trice exercise method (VI)

The difference between narrow grip parallel arm flexion and wide grip parallel arm flexion and extension (Chest Dip) is easy to understand from the English name. In order to focus on training the triceps, narrow grip parallel arm flexion and extension (Triceps) Dip) requires the support rod as narrow as possible. Keep the body perpendicular to the ground as much as possible during the movement, and the legs can move slightly backward.

　　Target exercise location: triceps

　　Environmental points:

　　1. Hold the support rod with both hands narrowly, raise the body to the height of the elbows, look forward to the front, and always keep the elbow joint pointing back.

　　2. Inhale, hold your breath and slowly lower your body until your upper arm is level with the ground. Stop behavior. Do not let the chest and shoulders have a clear sense of pulling, keep the focus on the triceps.

　　　3. Contract the triceps, quickly straighten the elbow joint, push the body up, and return the elbow joint to a fully extended state.

　　4. Pause for a moment and repeat.

　　　Precautions:

　　1. The key is to distinguish between the parallel bar arm flexion and extension of the pectoralis major and triceps:

Dip

Triceps Dip

1 Target muscle

Lower pectoralis major

2

Grip distance

Wide grip

3

Arm elbows

Positive elbows point to the outside during the action

Try to be close to the side of the body as close as possible, the closer the three heads, the greater the force. During the action

Body posture during the action

lean forward, tilt your upper body forward, and retract your chin, and do not thrust your chest. Make the lower part of the pectoralis major muscle perpendicular to the ground, and it is best to stretch your feet forward forward

Do not tilt forward, raise your head and straighten your chest, keep your body perpendicular to the ground as much as possible, and keep your legs You can exercise slightly backward.

Do not lower it too low, otherwise the pressure will mainly fall on the chest muscles, which will easily strain the muscles and connective tissues

2. If you can do it 15 times in each group, you need to carry weights at the waist (or hold dumbbells with legs) and then practice to improve again;

3. If each group cannot do it 15 times, each group is required to be exhausted and make the rest between groups as short as possible;

　　4. If beginners are difficult to hold up their own weight, assistive equipment can be used in the gym, as follows:

　　Female strength can be used to support two stools:

　　5. Fixed instruments are similar to parallel bar support: lever parallel bar support (Lever Triceps Dip)