Kneel for horizontal bar flexion and extension skills!

1, pull-ups, the main points of exercise are: hold the horizontal bar with both hands, the width is slightly wider than the shoulders, the latissimus dorsi muscles are fully extended, and the legs are naturally straight and close together. When the body is at rest, concentrate on the latissimus dorsi to lift the body upward so that the head is higher than the horizontal bar, pause for about 3 seconds, and then slowly lower the body until the body is completely straight, and repeat.

2, move left and right, action essentials: hands holding the horizontal bar, legs naturally drooping, hands quickly moving left or right.

3. Bend your knees and lift them up. Action essentials: Hold the horizontal bar with your hands together, keep your legs straight together naturally, bend your knees, and lift up with the strength of your abdominal muscles, so that your thighs are as close as possible to your chest and abdomen until you stop for about 3 seconds. Slowly lower your legs and repeat the above actions.

Extended data:

Precautions:

1, slowly reduce the speed, and try to reduce it as much as possible. Don't shake your body at will, keep your balance, and don't complete the action when your body swings back and forth.

2. The narrow grip stimulates the triceps brachii and the wide grip stimulates the pectoral muscles.

3. Focus on practicing the upper body of the triceps brachii, and the body is in an anti-bow shape, so that the arm can complete the movements behind the body; Focus on chest muscles and lean forward.

4, focus on practicing triceps brachii straight clamping, don't flail when lowering, keep your arms parallel, focus on practicing chest muscles, flail when lowering.

Another way to save yourself is to put a stable high stool in front of you. When you need help in practice, you can tuck in your abdomen and lift your legs, and put your feet gently on the stool. This method is also suitable for beginners and reduces the difficulty of practice. When a group of movements can be easily completed 12 or more, it should be a weight-bearing exercise. For example, hanging a barbell around your waist is a better way to practice.

Baidu encyclopedia-horizontal bar roll on the body