By the healthiergang writer , medical student.
parallel
Le parallel they are a fundamental tool in artistic gymnastics, but also in the context of weight training they are a very useful and versatile tool. Excellent for developing strength in the triceps, shoulder muscles, chest and more. Below I propose the exercises that I think are the best that can be done using the parallels.
#1 Dip
This is an exercise that must necessarily be placed on this list.
The dips are a great exercise for develop strength in the triceps, anterior deltoid and chest. Like any exercise, however, it also has its risks, in fact it puts stress on the shoulder joint, especially if the level of this moves far below that of the elbow.
For those who have shoulder joint problems it is best to limit your range of motion and go down until you feel discomfort.
It is also not very safe to vary the width of the grip and the orientation of the elbows too much to affect the triceps more than the chest.
Generally by increasing the angle formed between the arms and the torso you will have a increased recruitment of the pectoral muscles.
This effect is achieved leaning forward and therefore bringing the chest further forward than the hands. On the contrary, a more vertical position of the torso will involve the triceps more. The elbows must not be pointed out to recruit more of the chest.
The exercise should be performed keeping the elbows close to the hips, not attached, in order to put the joints in a safe position. This is not only the smartest way to train but it is also the position in which the body is physiologically strongest.
Consequently the work that can be produced increases and with it also the stimulus on the various muscles involved. It is possible while doing the exercise to focus on more chest recruitment by imagining that you are pushing your hands to close.
The chest is involved in the adduction of the arm and therefore closing the arms together will result in a greater recruitment of this muscle.
If, on the other hand, you want to emphasize the work of the triceps more, you can intensely contract these in the final position of the exercise and while you go down concentrate on maintaining the tension on the triceps. Finally, don't forget that if exercising with your own body weight is not demanding you can always consider adding some weight.
#2 L Sit
This exercise belongs to calisthenics but this does not mean that it is not a good exercise to include in your training routine. During this isometric exercise the triceps must work constantly to keep the elbow joint extended, the abdominals must maintain the balance and weight of the legs, the rectus femoris must keep the legs straight in front of it, and the stabilizing muscles of the shoulder blade must also work.
It is an exercise in medium low intensity and with a little hard work it is something that can be achieved by anyone.
#3 Reverse Crunch
In this case we are not talking about the common reverse crunch lying on the ground.
Rather, it refers to an isolation exercise for the abdominals that allows you to train these muscles without the contribution of other muscles that participate in the flexion of the pelvis.
Specifically position yourself between the two parallels keeping your arms and torso straight.
At this point, exhale and contract your abs. As a result, your pelvis should rise slightly and you will feel a strong contraction from the abdominal muscles. This exercise allows you to develop a good mind-muscle connection and to be sure that the work is carried out solely by the abdominal muscles.
When they are able to perform with good technique 15 repetitions about you can also consider holding a dumbbell between and legs.
#4 Low and toothed trapezoids
These two muscles are often ignored but they are essential for a good health of the joints of the upper limbs. Training them is simple, especially if you have a tool like the parallels.
Assuming the same starting position as in the previous exercise, imagine extending the shoulder blades forward by pushing with the arms and keeping the triceps contracted.
The sensation is that of feeling that the shoulder blades are distanced from each other. This exercise trains the serratus anterior. To train the low trapezius, imagine lowering the shoulder blades by retracting and lowering them.
The movement should also force you to extend the chest area. Return to the starting position by checking the negative phase. These two movements have a limited range of motion and are very unusual but allow you to train muscles that are often neglected and of great importance.
