How to do a dip

Parallel bars are a common type of fitness equipment. If you live in a residential area, you will often see them. Many elderly fitness equipment have them. People can use them to exercise and build a better body and a better physique. There are many kinds of exercises that can be done with parallel bars. Generally, people use arm flexion and extension to exercise their bodies. So what are the methods of arm flexion and extension with parallel bars?

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 speed of lowering should be slow and as low as possible.

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

3. Do not complete the movement by swinging your body back and forth.

Movement rhythm: lower for about 2 seconds, stay still for 1-2 seconds, hold 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 movement. Different movement requirements will produce different training effects on the main muscles, 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 is about the method of using parallel bars to exercise flexion and extension. This kind of exercise is mainly used to exercise the pectoral muscles and deltoid muscles, generally the anterior toe. When exercising, you should also pay attention to the method and method. If you use too much force, it will also affect the exercise. Parallel bar exercise is also a very tiring exercise. If you can't persist, just feel okay for a day. The body will be a little sore after the initial exercise, which is normal.