How to do the parallel bar curl

For practitioners of the parallel bar curl and extension exercise, it is beneficial to put a relatively stable object in front of them, so that they can put their feet on it during the exercise. This is more suitable for early practitioners. On the one hand, it can avoid accidents such as strains, and on the other hand, it will reduce the difficulty and make the exercise more suitable. In addition, during the exercise, you should also increase your nutrition appropriately to cooperate with high-intensity exercise.

The parallel bar dip is a parallel bar exercise that mainly exercises the pectoral muscles, triceps and deltoid muscles. The best equipment required is parallel bars.

If beginners do not have sufficient strength, they can choose living furniture such as benches and beds and perform the same movements (since stepping on the ground can reduce the weight load).

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.

Action requirements

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.

The self-help method is: place a stable high stool in front of your body. When you need help during the exercise, tighten your abdomen, lift your legs, and gently place your feet on the stool. This method is also suitable for beginners to reduce the difficulty of practice. When you can easily complete more than 12 movements in a set, you should practice with weights. For example, hanging a barbell around your waist to practice is a better method.

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 effect is very good, but you must pay attention to persistence. Don't give up after a few days. You can also use tables and other objects to practice indoors.