单双杠练习（Barbell exercises）.doc

单双杠练习（Barbell exercises） Sweat more often and bleed less during wartime 1, barbell exercises Bar: 1 exercise is pull-up The 2 practice is to reverse the upper body The 3 practice is to hold the bar with one hand and one foot across the bar The 4 practice is to cross the bar and turn 360 degrees 5 practice is to swing the body on the bar 360 degrees under the bar 6 practice is to cross the bar reverse rotation, 360 degrees under the bar 7 practice is to press the bar, rotating 360 bars The 8 practice is a 360 degree circle Parallel bars: 1 exercise is supporting bar The 2 practice is to swing the arm bar 4 practice is to clip arm upper bar, horizontal bar on the bar The 5 practice is to clamp the upper arm, handstand, lower back bar 6 practice is to clip arm, upper bar, handstand, front lower bar 7 practice straight arm, swing body, upper bar, rear lower lever Pull ups [effect] development of the upper and lateral pectoral muscles. [Methods]: two narrow grip palms up grip bar, hands down naturally, slowly upward pull up, leaned back and down to drape parts and then slowly, body height to the chest close to the bar surface as well. [method]: body breathing through your nose and exhale through the mouth down. [note]: this action can weight-bearing exercises, back in the body, do not make use of the body swing, action should be slow. This action and the narrow grip horizontal bar pull-up different. Arm flexion and extension [effect]: exercise the outer wing, lower edge, and triceps of the pectoralis major. [Methods]: with both hands grip tightly a straight arm support, when bent down to the lowest position, head forward, the pectoralis major muscle full elongation with pectoralis major muscle contraction of the arms straight, when the upper arm level than when the arm is moved with the chest posture, arms straight when the pectoralis major muscle in a completely tightened state, this is the exercise of pectoralis major outer flanks and the lower edge of the effective me