What is the spring bar fitness method?

We also call the spring bar a spring bar or an arm strength bar. The spring bar is a kind of sports equipment that everyone likes very much. The characteristic of the spring bar is that it is easy to use. We can use the spring bar to exercise our body anywhere. However, everyone should also know that using spring bars for fitness also requires scientific methods. So how should you use spring bars for fitness? Below we will introduce what the spring bar fitness method is.

Several fitness methods of spring bars

1. Overhead curls

Stand with your feet naturally apart, hold the two ends of the stick with your hands, with your fists facing each other, and stretch your arms up and out. Then, bend your elbows slightly, and use your arms to push forward to bend the spring stick above your head. The bent part of the spring stick should point behind your head.

This exercise mainly develops the strength of the arm muscles. When practicing, you can do each set about 10 times, and do 4 to 6 sets. Later gradually increase to about 20 times per set. When holding the spring bar with both hands and bending it above your head, you should raise your head and chest, keep your upper body upright, and do not pull in your abdomen to gain leverage. When the two wrist joints exert force to spring inward, the two elbow joints move inward at the same time.

2. Abdominal Anterior Bend Spring Bar Fitness Method

Stand with your feet naturally apart, hold the two ends of the spring stick in front of your abdomen with your hands, with your fists facing each other and your elbows slightly bent; use your arms to bend the spring stick with force; the bent part in the middle of the spring stick should point forward. Do it continuously. This exercise is very effective in developing the deltoid, brachioradialis and upper limb muscles.

When practicing, you can do each set about 10 times, and do 4 to 6 sets. Later gradually increase to about 20 times per set. When bending the spring rod, apply force from the wrist, forearm, and upper arm in turn. When practicing, always keep your body in an upright posture.

3. Spring bar fitness method with arms bent in front of chest

Stand with your feet naturally apart, bend your arms, hold the two ends of the spring stick with your hands backwards, with your palms facing up, and place the spring stick in front of your chest; then use your hands to move inward with your fists facing up, lift your elbows up, and bend the spring stick.

The curved part in the middle of the spring bar faces downward. Do it continuously. This exercise mainly develops the upper limb muscles, especially the brachioradialis and wrist muscles. When practicing, you can do each set about 10 times, and do 4 to 6 sets. Later gradually increase to about 20 times per set. When using both arms to exert force, the upper body should keep the chest up and the back straight, and the speed should be controlled when returning to the original position.

In the above article, we introduced what spring bars are. We know that spring bars are more suitable for male friends to use for fitness. However, using spring bars for fitness also requires scientific methods. The above article gives us a detailed introduction to what the spring bar fitness method is like.