Parallel bars: bend your arms (this will be the main action of parallel bars in the future, mainly practicing chest, triceps brachii and front shoulders). On the parallel bars, straighten your arms and swing back and forth like a gymnast (I don't know the exact name).
Exercise method, oh no! It's time to say "training method" The training method is based on the experience summarized by the old-timers. Always look at Wade 32 training rules, but don't underestimate it! It can be regarded as "Wulin Secret Book" and "Lu Gong Secret Book" by all bodybuilders in the world! ! There are also articles such as the secret of increasing muscle mass 14.
The following is a general training plan model, which can be changed according to your own situation. Good health can reduce the number of rest days ~ because everyone's foundation is different.
Day 1: Chest+Triceps brachii
The second day: back+biceps brachii
Day 3: Rest
Day 4: Legs+Shoulders (Shoulders can also be put on the first day)
Day 5: Rest
Day 6: Rest
Exercise abdominal muscles every day except rest days.
note:
1. Choose 3~4 actions for each part, and do each action 8~ 12 times (maximum number). You can also use pull-ups and parallel bars to bend your arms as the main movements of each part, and do more groups, but the number of other movements is reduced accordingly.
2, the total number of groups in each training class should not be too much, chest morning, triceps brachii afternoon ~ ~ this is also ok.
Keep enthusiastic and don't train too hard from the beginning, because it will lead to terrible "overtraining"!
If the part to be trained today is still sore, don't train, change to other parts, or simply rest for a day or two!
Don't blindly increase the weight and training volume, because it will greatly reduce the training volume.
6. The training time should not exceed 1 half an hour, and 1 hour is the best.
7. As for many sports to improve physical fitness, we should practice more, such as riding a bicycle uphill, sprinting stairs, 100-meter race, leapfrog and so on. Not only can you exercise leg muscles and carve leg lines, but also help improve the overall level of your whole body!