First, straight arm support

Hold the barbell with both hands straight, chest out and abdomen in, legs together, toes straight. First, on the low parallel bars, the two arm supports can move forward to enhance the support ability.

Second, the hanging arm support

Hang the bar horizontally with your arms bent, hold the bar slightly outward with your hands, and your body will naturally droop.

Third, the boom bending brace

Hang your arms, press your arms against the bar, and then lift your legs forward, then tuck in your abdomen, lift your legs and bend your hips, and repeat for 8 ~ 8 times. You can do abdomen, leg lifts and sit-ups on the mat first to enhance the strength of abdominal muscles.

Fourth, support swing.

First straight arm support, and then start swinging. When swinging, the arms should be straight, with the shoulders as the axis, and the amplitude will change from small to large. When swinging forward, you should send your hips and stretch your toes. After the upper body swings over the vertical part, speed up the leg swing and repeat it for 5 ~ 6 times. You can hang a small ball in front of and behind the bar (chest-high) and swing it from the supporting position, so that your feet swing to touch the ball or higher than the ball.

V. Cantilever swing

Start by bending your body with your arm down, and then lower your body. After swinging through the vertical part, your head and shoulders droop slightly. When the leg comes out of the bar, the shoulder moves backward, then the leg falls and the leg swings forward actively. Repeat 5 ~ 6 times. At the beginning of training, you can swing your arm back and forth first, and then do arm bending support.

Six, hanging bar bend your knees and shrink your legs

Hold the horizontal bar with both hands, and the whole body hangs straight down the bar. Bend your knees and try to contract your calves upwards. When you reach the highest point, completely contract your rectus abdominis for one second. Then slowly droop the calf until it is completely straight. Inhale when the calf contracts and exhale when landing. Try to raise your knees when you contract your calves.

Seven, pull-ups

Classic back training action, mainly training the back bundle auxiliary strength of latissimus dorsi, forearm muscle, biceps brachii and deltoid muscle. Increasing the width of latissimus dorsi is very helpful. If you need to increase the load, you can hang a barbell on the training belt.

Wide grip, naturally drooping, relaxed below the waist, and the calf can straddle the back. Hold your chest out and lift your upper body quickly with strength until your upper chest almost touches the horizontal bar. At this time, your upper body is arched from the side. The highest point shrinks for 2~3 seconds, and the control is reduced. Then move on to the next action.

1, pull-ups inhale through the nose and exhale through the mouth when they fall back.

2. Don't shake your body and try to reduce your borrowing power.

3, can not contain the chest, so as to squeeze the latissimus dorsi to the maximum extent.

4. Usually people say that the lower jaw can surpass the lever, and it is better to actually rise higher.

5, the process of decentralization is very important, don't let the body into a free fall, but concentrate on controlling its slow fall.

6, this action can be weight-bearing practice, the body should lean back when the pull-ups, do not use the body to swing, the action should be carried out slowly.

Eight, parallel bars arm flexion and extension

This is a classic chest training action, focusing on pectoralis major, triceps brachii, serratus anterior and deltoid shoulder, which has a good training effect on the lower edge of pectoralis major. If your training level is high, you can use it to exercise the triceps brachii by adjusting the center of gravity and reducing forward leaning.

Hold the bar with both hands and support it with straight arms. When the arm bends down to the lowest position, the head stretches forward, so that the pectoralis major muscle is fully extended, and the arm is straightened through the contraction of the pectoralis major muscle. When the upper arm exceeds the level, the arm moves back to the chest-containing posture, and the pectoralis major muscle is completely tightened when the arm is straightened. This is an effective way to exercise the lateral abdomen and lower edge of pectoralis major. For example, when the arms are bent to the lowest position, the trunk is slightly backward, the arms are straightened by the contraction of the triceps brachii, and the body is pulled forward to straighten the body, so that the triceps brachii of the upper arm is completely tightened. This is another way to exercise triceps brachii. Therefore, when you bend and stretch your arms, you should have a clear goal.