Arms are an upgraded version of pull-ups, which concentrate strength and skills. That is to say, this movement can only be completed on the basis of gymnasts' mastery of pull-ups and the role of strength. Let the bodybuilders better stimulate the back muscles, strengthen the flexibility of the whole body bones and joints, increase their range of activities, make them better adapt to the exercise intensity of their arms and promote the exercise effect.
Before doing this action, our fitness partners should do a good job of warming up, not only practicing pull-ups skillfully, but also strengthening the training of arm strength. On this basis, we can exercise our arms better. Because this action is complicated, Bian Xiao summed up the six steps of this action and shared them with you step by step.
Step 1: straighten your arms and hang them.
The body naturally hangs on the horizontal bar, the palms of hands are outward, the distance between hands is shoulder-width, the arms are straight, and the legs naturally droop. Keep this posture for 30 seconds, so that the arms and back muscles have a strong sense of stretching.
Step 2: Swing on the arm bars.
The preparation is the same as the first step. When exercising, the arm bends the elbow, and the back muscles contract, so that the body swings back and forth for about 30 seconds. During the whole process, the legs are close together and the abdominal and arm muscles contract.
Step 3: Swing your arm and pull it up at the same time.
On the basis of the second movement, when the body swings, the arm pulls the body up hard.
Step 4: Pull up and tighten your knees.
When the arm is pulled up, the knee is pulled up and tightened by inertia, and the angle between the thigh and the calf is kept at 90 degrees.
Step 5: Bend the upper part of your body to the upper bar.
On the basis of actions 3 and 4, the body uses inertia to raise the chest to the height of the horizontal bar and support the abdomen on the bar. At the same time, flip your wrists, palms inward, peak contraction 1 s, and then put down your body to repeat the action.
Step 6: Flexion and extension of horizontal bar arm
This is the last step. When the contraction peak is over, we contract the muscles of the arm and back, make the arm straight up, and bend the elbow and lower body to complete the whole movement.
The above is the decomposition of the arms. Old partners who like pull-ups can add some fun to this sport and practice their arms. I think it will bring great benefits to your health. If you don't master the pull-up skills, don't practice.