Where to practice parallel bar arm flexion and extension? What are the benefits

Many people know about parallel bar arm flexion and extension. Parallel arm flexion and extension are a good exercise, and parallel bar arm flexion and extension have many benefits. I believe many people still know where to practice parallel bar arm flexion and extension. So, where to practice parallel bar arm flexion and extension? What are the benefits of parallel bar arm flexion and extension? Let’s learn about parallel bar arm flexion and extension together.

Where to practice parallel bar arm flexion and extension?

Parasite arm flexion and extension is a pushing action, mainly training the pectoralis major muscle, deltoid muscle and triceps.

The key points of parallel bar arm flexion and extension

1. During the entire activity, the forearm should be kept as stable as possible, and the elbow should be placed directly above the hand hold position.

2. The upper body leans forward slightly, let the chest point to the ground.

3. When the body falls, relax Shoulder blades, let the shoulders be lifted up, you should feel the pull of the chest and triceps to avoid tightening the upper trapezoid muscles and let 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 upper body tilt angle remains unchanged, so that the body keeps moving forward throughout the whole process.

5. Imagine changing a normal push-up (body horizontal) to perform it 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)

The benefits of parallel bar arm flexion and extension

1. Be able to practice the entire upper limb

Particle bar 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 make the shoulders, triceps, and even the forearms congested. The body leans forward 45 degrees and the elbows open, the most Stimulate the chest to a great extent. On the contrary, the upper body is upright and clamping the arms can maximize the congestion of the triceps.

2. High and low numbers are suitable for both high and low numbers

2. Some movements are suitable for large and small numbers, such as bench press; some movements are suitable for small and multiple numbers, such as flying birds and ropes. However, the parallel bar arm flexion and extension are very few actions suitable for all ranges of times. The parallel bar arm flexion and extension are good multi-joint movements, which are very suitable for warm-up. Even if you are not suitable for 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

3. Many studies have confirmed that closed-chain movements are more helpful to stimulate muscles (the movement of the distal end is fixed, moving your body). For example, squats and backward pedals are better. The same is true for the movements of parallel bars. At the same time, since balance needs to be maintained, it is also a good exercise for the core.

4. You can train without a gym

What should I do without a gym? As long as there are two platforms that can support 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 "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.

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