What is the effect of doing 100 parallel bars every day?

Many people are familiar with parallel bar arm flexion and extension. Parallel arm flexion and extension is a not too difficult action, and there are many benefits of parallel bar arm flexion and extension. I believe many people don’t know what the effect of parallel bar arm flexion and extension every day. So, what the effect of 100 parallel bar arm flexion and extension every day? Let’s take a look.

What the effect of 100 parallel bar arm flexion and extension every day

　　1. Be able to practice the entire upper limbs

　　Parail arm flexion and extension is one of the movements that mobilizes the most muscles in the upper limb movements. In addition to the chest, parallel bar arm flexion and extension can also cause the shoulders, triceps, and even forearms to be congested. The body leans forward 45 degrees and the elbows open, which can stimulate the chest to the greatest extent. On the contrary, the upper body is upright and clamping the arms can make the triceps congested to the greatest extent.

2. High Applicable for low-volume

　　Some movements are suitable for large-weight and small-volume, such as bench press; some movements are suitable for small-weight and multiple-volume, such as flying birds and ropes. However, parallel bar arm flexion and extension are very few movements suitable for all ranges of times. Parallel arm flexion and extension are good multi-joint movements, which are very suitable for warm-up. Even if you don’t have a gym, as long as you have a pair of parallel bars, a backpack and several books in the community as a weight bearing, you can still practice the chest and three-heads very well.

3. Stimulate more muscles

　　Many studies have confirmed that closed-chain movements are more helpful in stimulating muscles (floor fixation, movements that move your body). For example, squats and backwards are better movements, and the same is true for parallel bar arm flexion and extension. At the same time, because balance is required, it is also a good exercise for the core.

　　4. Can be trained without a gym

　What should I do without a gym? As long as there are two platforms that can hold my hands on it, you can exercise. It can be two chairs, or you can use the corner of the kitchen table or even the armrests of the old man's fitness device "Space Walker" in the community. No weight bearing? No problem. The muscles care about the training intensity, not the training weight. Increase the muscle contraction time to achieve the same effect. Try to drop for 4-6 seconds, then pause and then support it in 2-3 seconds, and you will definitely feel the sourness and pleasure it should be.

Where to practice parallel bar arm flexion and extension

　　Power of parallel bar arm flexion and extension is a pushing action, mainly training the pectoralis major, deltoid and triceps.

　　The key points of parallel bar arm flexion and extension

　　1. During the entire activity, the forearm should try to do as much as possible Keep the elbows straight above the hand hold position.

2. The upper body leans forward slightly, so that the chest points to the ground.

3. When the body falls, relax the shoulder blades and let the shoulders be lifted up. You should feel the pull of the chest and triceps to avoid tightening the upper trapezoid muscles and letting the shoulders pull in the direction of the ears.

4. When pushing up, the shoulder and elbow joints should move at the same time, and the tilt angle of the upper body remains unchanged, so that the body keeps moving forward throughout the whole process.

5. Imagine changing a normal push-up (body horizontal) to perform in a nearly vertical state, so that it is easier to find the feeling. (The prerequisite is of course to effectively master the push-up skills)

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