Objective: To train triceps brachii, lower pectoralis major, scapula stability and core muscles.

The arm flexion and extension of parallel bars can not only exercise the strength of upper limbs (chest and triceps brachii), but also help you build a stable shoulder core and core strength! But it is not easy for parallel bars to bend and stretch well!

Action prompt:

1. During the whole activity, the forearm should be kept as stable as possible, and the elbow should be placed directly above the handshake 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) to a nearly vertical state, which makes it easier to find the feeling. (Of course, the premise is to effectively master push-up skills. )

It's easy to get hurt when the parallel bars bend and stretch! The following are safety tips.

? 1. Step by step

For beginners, due to the lack of muscle strength, it is an ideal method to avoid using the whole body weight to bend and stretch the parallel bars arm at first, and to use auxiliary equipment or elastic rope to reduce resistance.

Don't lower your torso.

If the trunk descends too low, it will cause extra shoulder extension (the elbow is behind the trunk), resulting in insufficient muscle strength and unstable joints, so the elbow is just on the side or behind the body when descending.

3. The distance between parallel bars should not be too wide: when the parallel bars are too wide, the moment of shearing force on the shoulder (the shoulder is the fulcrum) will be increased. The greater the distance, the greater the shear distance, and the width of parallel bars should be shoulder width.

4. Elbow abduction will lead to shoulder abduction position. At this time, the humeral head is less trapped in the articular fossa, so the joint is more difficult to stabilize, so the elbow joint should be attached to the side.

5. Avoid the flexion and extension of the flat arm.

When the flat arm is flexed and stretched, the decline of the body will easily lead to excessive extension of the shoulders and instability of the joints.