Wrong action of dips

In the process of parallel bar fitness training, if some wrong movements occur, it may cause muscle damage or even serious harm. These wrong movements are quite common, so you must pay attention to prevention. For example, before fitness, if you do not warm up enough, it may cause the movement to be unable to be completed and cause injury. In addition, the position of the hands and the posture of the wrists should be standardized.

1. Not warming up your shoulders enough

Because of the special angle and large amplitude of the movement, many people feel discomfort or pain in their shoulders, which affects the execution of the movement.

Failure to warm up your shoulders is one of the main causes of shoulder discomfort.

Improvement method: Increase the joint range of motion and the lubrication of synovial fluid through shoulder warm-up exercises. It is recommended to use an elastic band to perform full-angle shoulder exercises. This movement is not only very effective before parallel bar arm flexion and extension movements, but also very suitable before almost all movements involving upper limb training. Two sets of 12-15 times each.

2. Wrong position of hands

If your hands are too far apart or not completely parallel, your chest will be more likely to bear more weight, which is not conducive to stimulating the triceps.

Bending the wrist causes excessive weight to be placed on the wrist and increases the chance of injury.

3. Wrong wrist posture

Improvement method: Keep your hands as close together as possible and keep your arms as close to your body as possible. Tighten your elbows inward behind your body to increase stimulation to your triceps, while standing your wrists up to reduce pressure on your wrists and improve movement efficiency.

4. Always do half-range movements

Moving the range of motion as wide as possible is not one of the causes of injury. Always performing half-range movements leads to insufficient joint and muscle function. When the range of motion suddenly increases several times, it causes damage to the joints or muscles, which is one of the main causes of injury.

The stimulation effect of half-range movements on muscles will be greatly reduced. Whether it is eccentric or concentric contraction, the degree of stimulation to the muscles is not enough.

To improve it, lower your body to a position where your upper arms are at least parallel to the ground. You can also lower it a little bit, but at least your upper arms are parallel to the ground.

5. The chest is not erected

Leaning forward with your chest pointed downward will create more stimulation for your chest, but our target is the triceps.

If the shoulders are internally rotated and the chest is hunched, whether you are training the chest or triceps, the shoulders will bear a very heavy load, increasing the risk of injury.

The improvement method is to keep your chest up and shoulders externally rotated throughout the movement, and keep your torso as upright as possible. If there is a mirror in front of you, you should be able to see the pattern on your T-shirt in the mirror at all times. This will maximize the stimulation of your triceps and is relatively safe.

6. Not straightening your arms or performing movements too quickly

At the top of the movement, the arms are not straightened and the triceps are not tightened, and there is no peak contraction.

The movement is performed too quickly, without peak contraction or control of the retreat part, which seriously affects the effect of training.

The improvement method is to first slow down the speed of the movement. When lowering the body, pay attention to muscle control to slowly descend. Then lift the body and perform peak contraction at the highest point, instead of turning your arms into springs and moving them up and down.

7. Relax your trunk

The body shakes during the movement, and we even use shaking to relay the movement. We are not training physical fitness, but muscles.

The legs begin to shake, affecting the stability of the torso.

Improvement method: Tighten the waist, abdomen, buttocks and leg muscles. The legs can be crossed to improve the stability of the lower limbs and help the overall stability of the torso during the movement. Only two joints are moving in the movement, namely the shoulder joint and the elbow joint, and the angles of other joints remain almost unchanged.

8. No gradual progress

Many enthusiasts find it very strenuous to complete 10 reps of dips using their own body weight, which is also one of the causes of injury.

Improvement method: For beginners, you can first do bench push-ups, then as your ability improves, do bodyweight push-ups, and finally do weighted push-ups.