Parallel bars swing arm flexion and extension method

Parallel bar swing arm flexion is a kind of exercise method. Many men can do this sport because it is a relatively simple sport. Many families have their own parallel bars in order to train better muscles and make men look more attractive. However, if you want to complete this parallel bar swing arm flexion posture in a formal way, I believe that many people still don’t know how to do it, and thus can’t achieve perfect results. So how should this parallel bar swing arm flexion be done?

The parallel bar hanging arm swing flexion and extension is a technical movement that is difficult for high school boys to master. In previous teaching, although teachers repeatedly demonstrated and explained the key points of the movements, the teaching results were always unsatisfactory. Sixty to seventy percent of the students in each class still find it difficult to complete this movement. I think the reason is:

1. Poor limb and abdominal strength;

2. The hips do not rise above the bar surface when swinging the arms;

3. The timing of kicking and stretching the legs and pressing the bar with both arms is not well controlled, so the upper body cannot be lifted;

4. Failure to brake in time when kicking. Based on the above reasons, I adopted the following measures in teaching, which achieved very good results.

1. Strengthen the upper limbs and abdominal strength 1. The method of horizontal bar supine hanging arm flexion and extension is: the practitioner grabs the bar with both hands, and the other person lifts the practitioner's feet, so that the practitioner is in a supine hanging position.

2. Tie a rubber band on the bar, and the practitioner stands facing the bar, holds both ends of the belt with both hands and presses down with straight arms (material pulling).

3. The method of sit-ups on parallel bars is: the practitioner sits on one bar, with legs shoulder-width apart and feet evenly placed on the other bar. The belayer holds both feet together with the bar to prevent them from falling off.

4. Practice by bending over on the horizontal bar or rib bar, tightening your abdomen and raising your legs. The above exercises should enhance students' upper limb and abdominal strength through regulations on time and number of times.

2. Auxiliary exercises for kicking, stretching and lifting the upper body

1. Lie on your back with your body bent on the mat, place your arms on the mat at your sides, do quick leg kicks, then lift your upper body to sit.

2. Put the belt on the parallel bars, and the practitioner lies on his back (bends) on the mat under the bars, holds both ends of the belt with both hands (30cm above the mat), and does the leg kick and presses down with both arms.

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.

The dip is a double-joint exercise. Different movement requirements will produce different training effects on the main muscles trained - the pectoral muscles and triceps.

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 and squeeze them straight. Do not stretch them outward when lowering them, and keep 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.

The above introduces various exercise methods of the parallel bar swing arm flexion and extension. At the same time, it also proposes various matters that you should pay attention to when doing various exercises, and you must master the essentials. If you pay attention to these when doing them, you will get better results. Through exercise, people will have more perfect muscles and a healthier body. You must also pay attention to the method during exercise.