In the outdoors, parallel bars are a very common piece of equipment. Of course, the exercise effect of parallel bars is also very good. At the same time, there are many movements that use parallel bars. What are the parallel bar exercise movements? I believe some people still know what they are. Action. So, what are some simple and effective parallel bar exercises? Let’s take a look below!

1. Prone mountaineering

Key points: The action is just like climbing a mountain. Only one split parallel bar is used, and the split parallel bar is lowered to the ground. Hold the parallel bars with both hands and then kick your legs quickly. This action can exercise your front thigh and abdominal muscles. During prone mountain climbing, keep your back flat, your abdomen tight, your trunk stable, and pay attention to maintaining the continuity of your movements.

Reps: 2 minutes per group, 2 or more groups

2. Bend over and bend your legs

Key points: Use only one split parallel bar and place the split parallel bars on the ground. Place your hands on the parallel bars, straighten your legs naturally, and touch your toes to the ground. Then, return your legs to their original position, keep your chest up, your abdomen in, and your torso stable. This action can also exercise the abdominal and leg muscles well. Pay attention to maintaining continuity of movement.

Number of times: 10-15, more than 2 groups

3. Lean over, bend your legs and turn around

Key points: Bend over and bend your legs to turn around. In this action, place your hands on the parallel bars, straighten your feet, and place your toes on the ground. Then bend one leg to the other side and swing it 90 degrees to the other side until the thigh is almost parallel to the ground. Turn your body to reset. Repeat this movement with the other leg. This action can exercise the abdomen, legs, and oblique muscles.

Number of times: 10-15, more than 2 groups

4. Hanging Kicks

Key points: When doing this action, avoid swaying from side to side, tighten the core of the body, hold both hands on the split parallel bars, perform a hanging stepping motion, and keep the upper limbs perpendicular to the ground. This action can exercise the arms, abdomen, calves and other muscles.

Number of times: 10-15, more than 2 groups

5. Hanging leg raise

Key points: Avoid swaying from side to side when doing this movement, tighten the core of the body, hold the split parallel bars with both hands, use the strength of the abdomen to lift the legs, and do your best to lift the legs when swinging up. , be careful not to use the power of inertia to swing your legs upward. This action can exercise the muscles of the arms and abdomen.

Number of times: 10-15 pieces, more than 2 groups

6. Suspended knee lift

Key points: Keep your body steady and don’t sway from side to side. Hold the split parallel bars with both hands and use the strength of your abdomen to lift your knees, similar to hanging leg raises. Try your best to lift your knees to your chest. This action can exercise the strength of the overall abdominal muscles and arm muscles.

Number of times: 8-10, more than 2 groups

7. Hanging Knee Raise and Leg Retraction

Key points: This action is an advanced action of the hanging knee lift. Use the strength of the abdomen to lift the knees, and then straighten the legs forward. This action can exercise the strength of the overall abdominal muscles and arm muscles, and also enhance the balance and stability of our body.

Number of times: 8-10, more than 2 groups