How to practice with two bars?Here was "flying" on you!

Today is the 7th year of the 7th year of the sky with you

Two bars and three exercises

Mainly in the form of supportive swing

Let's complete a variety of different actions

It is developing upper limbs

Effective training methods of shoulder straps and waist and abdomen strength

It is an effective means to improve coordination and flexibility

But for beginners

Can't achieve every action

All reach stretching and beautiful

Please follow our instructor

Let's learn Shuangbao Two Exercises together

Teach you step by step to "fly" on the bar

01

Action

Prepare actions

Enter 1 meter at the front end of the double bar

Both feet bend your knees together, and the front foot is on the ground

Open your hands backwards, your palms are backwards backwards

Flexion and stretch your legs

Jumping arm support

After the vertical part of the front bars is placed

Hold your abdomen, your hips are higher than the bar surface

Straighten your arms

Slightly turn into a flexion -hanging arm support

When the drop of the hip is close to the bar surface

Quickly divide your legs on both sides and press the bar

Straighten the arm of the arms

Support swing once

The upper body is leaning, and the bars end with both hands

Push down the bar

The inner bars of the legs bounced up

Support forward

After the vertical part is placed in front

Send your legs and hips forward

Stretch your body naturally

After the vertical part is placed after

Placing the legs upwards upwards

At the same time, hold the bar on both hands

Top shoulders, straighten your body

Inner switch to 90 ° lower bumper

After supporting the vertical part

Placed with your legs to the right front and above

At the same time, push the bar on the left hand

The body's center of gravity moves to the right arm, on the shoulders

Turn to the right 90 ° to the right, wave your arms and stand up the bar

Muscle group

Two bars have a significant effect on the development of upper limbs, shoulder straps and lumbar abdominal muscles; at the same time, it has a positive effect on the development of the development of the body and coordination.

Active muscle: pectoral muscle, the maximum muscle that supports the torso towards the big arm.

Cooperative muscles: Bougainvillea front beam/middle beam/triceps and large round muscle groups, etc., are to help the thoracic muscles to complete the elbow joints, support the big arm move forward, complete the scapula for active contraction, improve the supporting double bar duration, Important groups.

02

Clearance

Basic force exercises

Ship muscle: use barbells and dumbbells to be recommended to enhance the syndrome of the pectoralis muscle and improve the ability to support the trunk to the big arm.

Shoulder muscles: Dumbbells Flying birds or barbells to enhance the scapular rotation starting ability and improve the stability of the shoulder.

Tridents: Hanging horizontal bars and narrow hands push -ups to enhance core strength and improve the ability of the forearm to be flexed at the elbow and the upper arm.

Core forces: lying on your back, hip bridge. Enhance the stability, balance and coordination of the core group, improve the consumption of physical energy, and reduce the lipid rate.

Reinforcement stage

Ordinary two -bar arm flexion and extension, loading double bar arms flexion and extension, creating the power of the main muscles in various ways, and steadily increase the training load.

Production: Zhao Denggang Wang Lianghua

Video: Peng Chenfeng Jiangcheng

Produced: Li Zibo

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