Who told me how to build arm muscles on parallel bars? 10

It's good to bend and stretch your arms, and you can do it gradually, and you must stick to it for three months to see the effect.

Horizontal bar. How to practice the double strength arm:

1. Standard pull-ups.

of exercises. The practice of foregrip and reverse grip pull-ups slowly increases to the standard 15-20 at a time as you do them. During the daily training, you can divide into 5 groups, one group is divided into 15-20 forward pull-ups and 15-20 reverse pull-ups.

2. Pull-up swing.

Do pull-ups with a full body swing and try to reach a height that can lead to a double strength arm (as high as you can). It can be divided into 8 groups every day, and a small group can swing 8-10 times.

3. Horizontal bar straight push-ups.

This movement can be divided into 8-12 groups of training every day, and a group of 8-15 exercises. Remember not to ask for a large number, but to be standard.

4. Straight down the horizontal bar.

Mainly train the sense of control of arm and back strength, the slower the speed, the better, can be divided into 5-8 groups every day, a group to do 3-5.

1.Practice pull-ups to the chest first, and pull-ups don't have to go down to the bottom before doing the next one. The dual-arm technique is explosive.

2.The difficulty is to practice more tension from the head to the chest, and you can naturally go up when it is enough.

3.I now have a maximum of 15 pull-ups and 8 double arms.

It is worth noting that when completing this action, if both arms are not flipped at the same time to be supported, but one side is supported first, and the other side is supported, it is called a single force arm. Only when both arms are flipped at the same time to support the completion of the action is a double force arm. The difficulty of the double force arm is obviously greater than that of the single force arm, and people who can achieve the single force arm can also achieve the double force arm with more practice.

The horizontal bar double force arm is an action done with the help of pull-ups. However, instead of just pulling up to the chin or chest to touch the horizontal bar, the double arms lift the whole body to the waist and touch the horizontal bar, and the arms are upright to support the body.

Usually this move requires enough explosive power, with the help of rising inertia to raise the chest to the height of the horizontal bar, and then the arm and wrist flip support to complete the movement. There are also back-and-forth swings to complete the movement, but it is closer to bending the bar.

In the case of double force arms, the foundation is very important, at least ten standard pull-ups that do not borrow force at all, and then start the practice of double force arms, usually do more weight-bearing pull-ups to increase the number of pull-ups, practice more burst pull-ups, at least pull to the chest, and then strengthen the ability of the wrist, practice more hammer push-ups, and hanging bars. Finally, you should strengthen your ability to support the bar, and practice more parallel bar arm flexion and extension, horizontal bar arm flexion and extension, etc. Practice should be gradual, do not rush, and effective training in a safe situation will eventually be successful.

At least to hold the moment of full force swing frivolously, pull-ups up about eighteen to double arm, when you have the basic skills, you can try the coordination of the single force arm on the bar, and then almost when it is up.

Push-ups and dumbbells are useless, the double strength arm relies on the wrist, and how to know how to turn the wrist is the most critical. When training, the pull-up is pulled as high as possible (don't count the number) + single force arm.

Supraspinatus infraspinatus dorsal sphincter. Biceps. Dumbbell rowing.

The basic ability teaching of horizontal bar double force arm, three movements, so that you no longer have difficulty doing double force arm.

Do push-ups on parallel bars to support your legs

Parallel bars are pull-ups! Seek adoption.

When you do this, lean forward so that the center of gravity of the body is perpendicular to the chest, mainly work the lower and outer part of the chest, if the body is too straight up and down, then mainly work the triceps muscles, and the chest strap is a little less.

Mainly train the triceps and pectorals, and a part of the deltoids, if you are straining in the abdomen, there is also a certain exercise for the abdominal muscles. With pull-ups on the horizontal bar, the upper body is very good, but there may be deficiencies in deltoid exercises. You can use 10-20 pounds of dumbbell chaining.

The lower body is running, jumping rope. Frog jumping is better, but if you practice it at the beginning, it may be a little more intense.

Train triceps and pectorals. If you lean forward a little more, work on your pectoral muscles a little more.

It is mainly the lower part of the pectoralis major muscle, followed by the triceps brachii and deltoid arms, and it seems that there are also back muscles and abdominal muscles.