Many They all use parallel bars for fitness, but few people clearly know that parallel bar dips and extensions can mainly train the muscles in that part, and they can exercise the muscle parts they want to exercise according to the situation. Today, the editor is here to explain it to you.

What are the training parts for parallel bar arm flexion and extension? Movement instructions, videos and benefits? What are they

Parallel bar arm flexion and extension training parts:Lower pectoralis major ( outer edge), triceps and triangle muscle.

Action guidance:

1. Starting, hold the bar with both hands into a straight arm support, lift the chest, tighten the abdomen (posterior tilt of the pelvis), The legs are slightly bent together and drooping.

2. Exhale, bend your elbows, and lower your body until your arms are bent and lowered to the lowest position. Your head should be pulled forward, your elbows should be abducted, and your shoulders should be lowered to fully lengthen and stretch the pectoralis major muscles. .

3. Inhale, use the contraction of the pectoralis major muscles to support the arms, and raise the body until the arms are fully extended;Dry in a "lower head and chest" position. When the arms are straightened, the pectoralis major muscles are completely tightened.

Key points of action:

1. The body should not be swayed at will and should be balanced.

2. The movements should be carried out slowly and do not use force to complete the movements.

3. When pushing up, you must control it, hold your chest up, and tighten your abdomen (pelvis tilts backward), and do not shrug your shoulders.

Benefits of parallel bar arm extensions:

1. Enhance the strength and flexibility of the upper limbs, shoulder girdle, chest, abdomen and back muscles, and improve the joints of the upper limbs Stability, improve coordination and balance.

2. It has a rehabilitation effect on functional disorders of shoulder, elbow, and wrist joints.

Summary: The number of exercise groups and the number of each group, generally It depends on your arm strength. The editor usually does 5 groups of 15 reps each time for each exercise. It is recommended that those who want to exercise parallel bar arm flexion and extension can also try the editor's amount first, and can adjust themselves later.