Where does the parallel bar arm extension mainly exercise

Parallel bar arm flexion is a good way to exercise the deltoids, triceps and pectoral muscles. It is best to use parallel bars. The equipment is very simple and the results are very good, but you must persist. Don't give up after a few days of practice. For those who have less equipment, you can use tables and other objects to practice indoors. In the initial stage of practice, you must pay attention to the amount of practice to avoid strain.

The general process of the movement is: hold the bars with both hands, support your arms on the parallel bars, keep your head upright, chest up, shoulders up, torso and upper limbs perpendicular to the parallel bars, bend your knees and cross your calves over the ankle joints of both feet. The elbow joint is slowly bent, while the shoulder joint is extended and flexed, allowing the body to gradually lower to the lowest position. Pause for a moment, then use your arms to push up to the original position.

1. The lowering speed should be slow and as low as possible.

2. Do not shake your body at will, keep your balance.

3. Don't complete the movement by swinging your body back and forth.

Lower it for about 2 seconds, rest for 1-2 seconds, and hold it up for 2 seconds.

There is also a more special exercise method: push-ups, which are extremely stimulating to the triceps and can be done on parallel bars or mats.

Dips are a double-joint exercise. Will different movement requirements have effects on the main muscles being trained? The pectoralis muscles and triceps produce different training effects.

1. Choice of grip distance: Narrow grip stimulates the triceps more, while wide grip stimulates the pectoral muscles more.

2. Choice of upper body inclination angle (side view): if you focus on training the triceps, the upper body should be tilted backward, with the body in an arched shape, so that the arms complete the movement behind the body; if you focus on training the pectoral muscles, you should lean forward.

3. The angle between the upper arm and the torso (viewed from the back): focus on training the triceps by squeezing them straight and tight, and do not stretch them outward when lowering them, keeping both arms parallel; focus on training the pectoral muscles, and you can stretch them outward when lowering them.

For practice, it is helpful to put a relatively stable object in front of you, so that you can put your feet on it during exercise. This is more suitable for early practitioners. On the one hand, it can avoid accidents such as strains, and at the same time it will reduce the difficulty and make it more suitable for exercise. In addition, during exercise, you should also increase nutrition appropriately to cooperate with high-intensity exercise.