Single, double and parallel bars are very effective devices for improving arm strength. The horizontal bar is mainly lifting force, and the parallel bars are mainly supporting force, waist, abdomen, shoulder and back muscle strength. In addition, you can improve your courage and physical coordination. Hanging upside down on the parallel bars can increase the blood supply to the brain. “Upside down for five minutes can help you sleep for half an hour.” Claim. Rotation of the rod causes the blood to be “thrown” to the distal end, including the head. So this is good for the blood supply to the brain. It is said that gymnast diving athletes will not get a cerebral hemorrhagic stroke, because the rotary motion will cause repeated damage to the cerebral blood vessels, and the vascular response will strengthen the “toughness” construction. Providing muscle strength and physical coordination is also a measure to prevent fractures in the elderly, especially in the elderly.
I. Straight arm support
Straighten your arms with your hands, chest and abdomen, legs close together, and your toes straight. First on the low parallel rod, the two arm support rods move forward to enhance the support capacity.
Second, cantilever support
Bend the horizontal suspension rods with both arms, hold the rods slightly out of your hands, and the body will naturally sag.
Third, cantilever bending body support
The arm is hung, the two arms are pressed, the first upper body is back, the two legs are driven to swing forward, and then the abdomen is lifted and the leg is flexed, repeating 8 to 8 times. You can do abdominal lifting exercises on the mat to lift the auxiliary movement to enhance the abdominal muscle strength.
Fourth, support swing
First, the straight arm is supported, and then the swing starts. When swinging, the two arms are straight, with the shoulder as the axis, and the amplitude is from small to large. The hips were previously placed and the toes were stretched far. When the back of the upper body passes through the vertical position, the swing of the leg is accelerated. Repeat 5~6 times. And in front of the bar, you can hang a ball (chest level) at the back, starting from the support position swing, making the foot wave touch or above the ball.
Five, cantilever strut swing
Start with the cantilever bend, then lower the body and slightly lower the head and shoulders after swinging in the vertical position. When the leg swings backwards, the shoulder moves backwards, then the legs descend, and the two legs swing forward, repeating 5-6 times. At the beginning of the exercise, you can swing the cantilever back and forth and then do the cantilever bending bracket.
Six, hanging the curved knee to narrow the leg
Hand holding a bar, body vertical bar. Bend your knees and try to pull up your calves. When you reach the highest point, fully contract the rectus abdominis for a second. Then slowly lower your legs until they are fully extended. When you descend, you will relax your legs and exhale. When you pull your calf, pull your knees up as much as possible.
Seven, pull up
This is a classic back training program that focuses on the latissimus dorsi, forearm, biceps and shoulder deltoid muscles. It helps to increase the width of the latissimus dorsi. If you need to increase the weight, hang the barbell on the training belt.
Eight, parallel bar arm flexion and stretching
This is a classic chest training exercise, mainly training the pectoralis major, triceps, anterior serratus and shoulder deltoid anterior beam assisting force, has a good training effect on the lower edge of the pectoralis major muscle. If you are taking a higher level of training, you can use it to exercise your triceps by changing your weight and reducing your leaning forward.