Is the weighted dip a good exercise?

Weighted parallel bar dips are a good way to exercise the chest and deltoid muscles. The exercise is performed using the parallel bars. If there are no parallel bars or other equipment, you can also use a high stool or table at home to achieve the exercise effect. In the initial stage of exercise, be careful not to exercise for too long to avoid strains. In addition, during the exercise period, you should pay attention to proper diet, pay attention to the quantity requirements, and perform scientific exercise.

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.

In addition, a 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.

Another self-help method is to place a relatively stable table or high stool in front of you. When exercising, you can put your feet on the stool while tightening your abdomen. This will reduce the amount of exercise to a certain extent. This is very beneficial for beginners. It can reduce the amount of exercise and relieve body pressure to a certain extent. It is a better exercise method.