Hang on the horizontal bar, straighten your arms and pull your body up until your chin crosses the bar.

The difference between forehand and backhand pull-ups lies in the grip:

* Forehand pull-ups. The palm is facing the front of the body. The biceps brachii exerts less force and the back exerts more force. It is more difficult.

* Backhand pull-ups. Palm to yourself. Biceps biceps exert greater strength. The difficulty is small.

Other pull-ups include: palms facing each other, one side of thumb, horizontal pull-ups and so on.

value

* Develop muscles. Pull-ups will force you to gain weight. This will put pressure on your body and exercise the muscles of your arms and back.

* Grip strength. Pull-ups are helpful for sports involving grasping, hitting and pulling, such as MMA and rock climbing.

* Radiation. The improvement of pull-up ability is also helpful for actions involving antagonistic muscles: push-ups and bench presses.

* Shoulder health. Balancing push-ups with barbell rowing and pull-ups can prevent unbalanced muscle development.

The arm flexion and extension of parallel bars is beneficial to handstand (handstand is also practiced by one's own weight). Of course, it's best not to swing from side to side when doing parallel bars arm flexion and extension. If you swing from side to side, your arm won't need so much force. In other words, swinging can save effort. Although you may have done it many times, the effect may not be good. The following figure and the following figure are for reference.

Schematic diagram of parallel bars arm flexion and extension (parallel bars arm flexion and extension)

The picture below is a continuous gif animation, but it is a little small, so let's just have a look.

According to my experience, you can swing even if your foot is hooked. If the body swings back and forth, it is not a problem for the drug owner to make forty or fifty. If it does not swing, it is quite difficult to make ten.

Parallel bars arm flexion and extension (parallel bars arm flexion and extension) not only exercises triceps, but also some muscles of pectoralis major and back.

After doing the good deed to the end, I picked up a training method on the Internet and described it in detail for your reference, as follows:

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. This action has multiple functions, and different exercises will produce different exercise effects.

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.

Call to action:

1. Slow down the speed as much as possible.

2. Don't shake your body at will and keep your balance.

3. Don't complete the action in the back and forth swing of your body.

Action rhythm: lower for about 2 seconds, stand still 1~2 seconds, and raise for 2 seconds.

The arm flexion and extension of parallel bars is a double joint movement, and different movement requirements will have different exercise effects on the main muscles-pectoral muscle and triceps brachii.

1. Choice of grip distance: narrow grip stimulates triceps brachii and wide grip stimulates pectoral muscle.

2. The choice of upper body inclination angle (side view): the center of gravity is on the upper body of triceps brachii, and the body should be backward, so that the arm can complete the movement behind the body; Focus on chest muscles and lean forward.

3. The angle between the upper arm and the trunk (from the back): Focus on holding the triceps brachii straight, don't be splayed when you put it down, and keep your arms parallel; Focus on practicing chest muscles, and you can stretch them out when you lower them.

In addition, the way to save yourself is to put a stable high stool in front of you, tuck in your abdomen and lift your legs when you need help during practice, and put your feet lightly on the stool. This method is also suitable for beginners and reduces the difficulty of practice. When a group of movements can be easily completed 12 or more, it should be a weight-bearing exercise. For example, hanging a barbell around your waist is a better way to practice.