What are the advantages of parallel bars arm flexion and extension? It is said that life comes from sports. It is something that many people will do to keep fit through exercise, and the arm flexion and extension of parallel bars is also an exercise that many people will do. Let's share the benefits of parallel bars arm flexion and extension. Let's have a look.
What are the advantages of parallel bars arm flexion and extension? Where is the parallel bars arm flexion and extension practice?
The arm flexion and extension of parallel bars is a pushing action, which mainly exercises pectoralis major, deltoid muscle and triceps brachii.
Essentials of flexion and extension of parallel bars arm
1. During the whole activity, the forearm should be kept as stable as possible, and the elbow should be placed directly above the hand position.
2. The upper body leans forward slightly so that the chest points to the ground.
3. When the body falls, relax the shoulder blades and lift the shoulders. You should feel the tension of your chest and triceps brachii to avoid tightening the upper trapezius muscle and pulling your shoulders in the direction of your ears.
4. When push-ups, the shoulder joint and elbow joint should move at the same time, and the upper body inclination angle should remain unchanged, so that the body can always keep moving forward.
Imagine changing an ordinary push-up (body level) into a nearly vertical state, so it is easier to find the feeling. (Of course, the premise is to effectively master push-up skills. )
Benefits of arm flexion and extension in parallel bars
1, you can 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.
2, both high frequency and low frequency are applicable.
Some movements are suitable for heavy and few times, such as bench press; Some movements are suitable for small weight and multiple times, such as birds and ropes. However, the flexion and extension of the parallel bars arm is a rare action suitable for any time. Parallel bars arm flexion and extension is a good multi-joint exercise, which is very suitable for warm-up. Even if there is no gym, as long as you have a pair of parallel bars, a backpack and some books as a load, you can develop a good chest and three heads.
Step 3 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.
4. You can train without a gym.
As long as you have two platforms to hold your hand, you can exercise. It can be two chairs, a corner of the kitchen table, or even the armrest of the spacewalker, a fitness equipment for the elderly in the community. No load? No problem. Muscles care about training intensity, not training weight. Increasing muscle contraction time can also achieve the same effect. Try to descend for 4-6 seconds, and then pause for 2-3 seconds to hold it up. You will definitely feel that kind of sourness.
What are the benefits of parallel bars arm flexion and extension 2 parallel bars arm flexion and extension skills
The general process of action is as follows
Hold the parallel bars with both hands, support your arms on the parallel bars, with your head upright, your shoulders propped up, your torso and upper limbs perpendicular to the parallel bars, and your calves overlap your ankles after bending your knees. 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, slowly reduce the speed, as far as possible.
2, the body should not shake at will, to maintain balance.
3, don't complete the action in the back and forth swing of the body.
Action rhythm
Put it down for about 2 seconds, stand still 1-2 seconds, and lift it for 2 seconds.
Flexion and extension exercises of parallel bars arm
Sit-ups are extremely stimulating to the triceps brachii and can be performed on parallel bars or mats.
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 training muscles, chest muscles and triceps brachii.
1, the choice of grip distance
Narrow grip stimulates triceps brachii and wide grip stimulates pectoral muscle.
2. Selection of upper body inclination angle (side view)
Focus on the upper body of triceps brachii, the body should be backward, so that the arm can complete the movements behind the body; Focus on chest muscles and lean forward.
3. Angle between upper arm and torso (rear view)
The focus is on the straight clamp of triceps brachii, and don't flail when lowering, and keep your arms parallel; Focus on practicing chest muscles, and you can stretch them out when you lower them.
In addition, the method of self-help is
Put a stable high stool in front of you. When you need help in practice, tuck in your abdomen and lift your legs, and put your feet gently 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.