Then let's introduce you to an action that can be trained at home or in the gym-parallel bars arm flexion and extension. Parallel bars are a very practical sports equipment, which can be seen everywhere and can be exercised anytime and anywhere.
Moreover, the flexion and extension of the parallel bars arm is very helpful to exercise the chest muscles and triceps brachii, as well as the muscles of the back, and the operation is relatively simple.
The arm flexion and extension of parallel bars is mainly to practice pectoral muscle, triceps brachii and deltoid muscle (toe), as well as latissimus dorsi and trapezius muscle.
The general process of the movement is: hold the parallel bars with both hands, support your arms on the parallel bars, keep your head upright and shoulder-height, keep your trunk and upper limbs vertical to the parallel bars, bend your knees, and overlap your calves with your ankles.
The elbow joint bends slowly and the shoulder joint flexes, so that the body gradually descends to the lowest position. Pause for a moment and raise your arms until they return to their original state.
? Can you practice to the whole upper limb?
The arm flexion and extension of parallel bars is one of the movements that mobilize the most muscles in upper limb movements. In addition to the chest, the flexion and extension of the parallel bars arm will also make the shoulders, triceps brachii and even forearms congested.
Lean forward 45 degrees, open your elbows and stimulate your chest to the maximum. On the contrary, the upper body is upright, and the arms can be clamped to maximize the congestion of the triceps brachii.
Stimulate more muscles?
Many studies have confirmed that the closed chain action is more helpful to stimulate muscles (distal fixation and moving the body).
For example, squat is a better action than backward pedaling, and so is the flexion and extension of parallel bars. At the same time, it is also a good exercise for the core because of the need to maintain balance.
? Three common mistakes in arm flexion and extension of parallel bars
1. Forearm is not perpendicular to the ground.
When the parallel bars are flexed and stretched, it should be noted that the forearm must be almost perpendicular to the ground during the movement. If the forearm is not perpendicular to the ground, this will lead to unnecessary moments in the grip position, wrist, elbow and shoulder. Resulting in excessive joint stress and risk of injury.
Bend the elbow
You need to lock your elbow at the top of the action, so that you can always exercise your muscles, and don't do half the exercise! Otherwise, you will get half of the proceeds. Lock the elbow as long as it is not excessive, but lock it gently, and your joints will be fine.
Step 3 get too deep
Many people fall too deep in pursuit of greater stretching muscles, and their elbows far exceed their shoulders! This will lead to extra shoulder extension (elbow behind torso), leading to the risk of shoulder injury!
Excessive extension of humerus may lead to humeral forward slip syndrome and inflammation of biceps tendon and shoulder. If the elbow joint is too far back, the shoulder will be excessive, the humerus will move forward, the glenohumeral joint will be unstable, and the humerus will deviate from the axis of rotation.
Humeral dislocation, running forward relative to the joint capsule, excessive shear force on the front shoulder! So as long as the elbow is just on the side or back of the body when descending.
In the practice of parallel bars arm flexion and extension, the most important thing is the standardization of movements, in order to achieve good training results.
? Prepare for action:
Hold the brace with a narrow hand, raise your body to the elbow straight height, look forward with your eyes, and always keep your elbow pointing back.
Essentials of parallel bars flexion and extension;
Inhale, hold your breath, and slowly lower your body until your upper arm is parallel to the ground. Don't let the chest and shoulders have obvious pulling feeling, and keep your attention on the triceps brachii.
? Parallel bars arm flexion and extension exercise parts:
Target muscle group triceps brachii
Related muscle groups deltoid toe pectoralis major latissimus dorsi rhomboid muscle
Biceps brachii | lower trapezius tract
Exercise to the front? Exercise to the back
Narrow grip on parallel bars, arms flexion and extension?
The arm flexion and extension with narrow grip on parallel bars is a way to exercise upper arm strength and upper arm muscles, and it is a kind of exercise and training method that people with fitness spoons like very much.
Target exercise site: triceps brachii
Action essentials:?
1. Hold the brace with both hands, raise your body to the elbow straight height, keep the elbow pointing backward, and look forward.
2. Practice the flexion and extension of parallel bars with a narrow grip. Step two, pay attention to breathing. Inhale and hold your breath. Place your upper arm parallel to the ground and move slowly. Be careful not to let the shoulder and chest have obvious pulling tingling, and keep it on the triceps brachii.
3. Contraction of triceps brachii, straightening elbow joint, pushing the body outward, and restoring elbow joint to a completely straight state. Rest for a few seconds and repeat the above actions.
Weight-bearing parallel bars arm flexion and extension?
Load-bearing parallel bars arm flexion and extension is a good way to exercise deltoid and pectoral muscles. If you don't have parallel bars sports equipment, you can exercise with high chairs and tables at home.
Target exercise areas: deltoid and pectoral muscles.
Action essentials:
1. Hold the bar with both hands, put your arms on the bar, hold your head up and lean your shoulders. The upper limbs and trunk of the body should be perpendicular to the parallel bars, and the calves should overlap the joints of the feet after bending their knees.
2. The elbow joint bends and the shoulder joint flexes, so that the body slowly descends to the lowest point, pauses for a moment, and the arm is propped up to recover.
The above is a complete introduction to the flexion and extension of parallel bars. If the action is not standardized during training, it should be corrected in time so as not to affect the training effect. If you have any questions, please leave a message at the bottom of the article and we will reply as soon as possible.