Spring bar, also known as elastic bar, is a kind of fitness equipment that appeared in China in 1980s. The spring rod is 75 cm long and round. Because the middle part of the bar has a strong spring with a length of 25 cm, which can bend under the action of external force, it is a good fitness equipment for exercising upper limb muscle strength. Here are some fitness methods of Spring Bar:

1. Bow your head and practice

Open your feet naturally, hold both ends of the stick with both hands, face each other, and raise your arms straight; Then, the elbow is slightly bent, and the arm bends the spring rod on the head hard; The bent part of the spring rod points to the back of the head. This sport mainly develops the strength of arm muscles. When practicing, each group can do 10 times or so, and do 4 ~ 6 groups. It will gradually increase to about 20 times in each group in the future. When bending the spring bar on your head with your hands, you should hold your head high and keep your upper body upright. You can't use your abdomen. When two wrist joints are forced to bounce inward, both elbow joints move inward at the same time.

2. Abdominal bending spring bar fitness method

The feet are naturally open, the fists are facing each other, the elbows are slightly bent, and the two ends of the spring bar are held in front of the abdomen; Bend the spring rod with both arms; The middle bent part of the spring rod points forward. Do it continuously. This exercise has a good effect on developing deltoid muscle, brachioradialis muscle and upper limb muscle group. When practicing, each group can do 10 times or so, and do 4 ~ 6 groups. It will gradually increase to about 20 times in each group in the future. When bending the spring rod, the force should be applied from the wrist, forearm and upper arm in turn. When practicing, always keep your body upright.

3. Double-arms chest bending spring bar fitness method

Naturally open your feet, bend your arms, hold both ends of the spring rod backwards with your hands, and put the spring rod on your chest with your fists upward; Then, move your hands inward hard, with your fist eyes up and your elbows up to bend the spring rod. The bent part in the middle of the spring rod faces down. Do it continuously. This exercise mainly develops the strength of upper limb muscles, especially brachioradialis and wrist muscles. When practicing, each group can do 10 times or so, and do 4 ~ 6 groups. It will gradually increase to about 20 times in each group in the future. When the arms are exerting force, the upper body should keep the posture of chest and straight back, and the speed should be controlled when the action is resumed.

4. Bending neck spring bar fitness method

The feet are naturally open, the two ends of the spring bar are held in both hands, the fist eyes are opposite, and the spring bar is lifted on the two arms behind the neck; Then the two arms bend the spring rod hard; The bent part in the middle of the spring rod faces backwards. Do it continuously. This sport mainly develops the strength of arm muscles. When practicing, each group can do 10 times and do 4 ~ 6 groups. It will gradually increase to about 20 times in each group in the future. When the two arms bend the spring rod hard, the elbow joint can move forward, and the speed should be controlled when recovering.

5. Back bending spring bar fitness method

Open your feet naturally, hold both ends of the spring bar with your hands behind your body, and bend your fist with your elbows outward; Bend the spring rod inward with both arms; The bent part in the middle of the spring rod is backward. Do it continuously. This sport mainly develops arm muscle strength and deltoid muscle strength. When practicing, each group can do 10 times or so, and do 4 ~ 6 groups. It will gradually increase to about 20 times in each group in the future. When bending the spring rod with both arms, the elbow should be lifted up and slightly abduction, and the upper body should not lean forward to borrow money.

6. Bend the spring bars at elbows and shoulders to keep healthy.

Open your feet naturally, hold both ends of the spring rod with both hands facing each other, bend your arms, lift your upper arms sideways, and put the spring rod on your chest; Bend the spring rod with both arms; The bent part in the middle of the spring rod is flush with the top of the head. Do it continuously. This sport mainly develops the strength of arm muscles and deltoid muscles. In practice, each group can do 10 times, 4 ~ 6 groups, and then gradually increase to about 20 times in each group. When bending the spring rod with both arms, the arms should always be held in the posture of side lift, and the upper body should be held in the posture of chest and straight back.