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The Best Muscle Workouts


11 Best Parallettes Exercises That Will Elevate Your Gains

puhhhaGetty Images Parallettes may be the baby brother of the full-sized parallel bars, but they more than make up for…

By admint10m , in Legs , at June 15, 2021

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parallettes

puhhhaGetty Images

Parallettes may be the baby brother of the full-sized parallel bars, but they more than make up for what they lack in size with the benefits they bring to your home bodyweight workouts. The science is simple: by creating space between your body and the floor, the parallettes allow for a deeper range of motion that recruits a greater number of muscle fibres, as well as increasing instability, forcing you to engage your core more than usual. The following exercises may seem like bodyweight staples but adding the parallettes will have you working harder from the off. Try them as a circuit: 40 seconds on, 20 seconds off, doing four sets with a minute’s rest between each.

First, a warning from PT Rory Allen: “For all exercises requiring you to hold the parallettes and take your own bodyweight, ensure that your wrists are stacked right on top of the frame, rather than off to the side. This helps to avoid wrist injuries.”

Get ready to bring your physique in line.

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1

Press-up

Adopt a plank position with your hands gripping the parallettes (A). Lower your chest, keeping your elbows close to your sides (B). See how far down you can go before pushing back up to the start.

2

Shoulder Taps

Using one parallette, hold a high plank position with both hands on the frame. Keeping your hips steady, slowly take one hand off and tap the opposing shoulder (A). Replace your hand and repeat with the other arm (B).

3

V-tuck Overs

Sit in front of a parallette with your chest up and your knees raised. From here, without touching the floor, straighten your legs under the parallette (A). Bring them back in and then straighten them again – this time over the parallette (B).

4

L-sit

Grip the parallettes with your wrists stacked on top of the frames and raise yourself until your feet are off the floor (A). Extend your legs in front of you and hold an L-shaped position with your knees locked out (B).

5

Gravity Fitness Parallettes

Gravity Fitness
amazon.co.uk

All these parallette exercises making you want to invest in a set? Try this pair from Gravity Fitness. They’re built with thicker 38mm handles, so gripping them should be easier, and they’re much kinder on your wrists.

6

Pistol Squats

Gripping both bars, lift one leg from the ground and bend at the opposite knee (A). Squat towards the floor, keeping your lifted leg off the ground. Once the crease of your hips passes below your knee (B), pause and drive back up.

7

Inverted Row

Lie on your back, with your chest under a parallette. Grab the bar using an overhand grip (A). Keeping your body straight, pull your chest towards the bar (B). Pause, then lower and repeat without resting on the floor.

8

Tricep Dips

Stand in the middle of the parallettes and press your body up. Lift your feet off the floor, bending at the knees (A). Slowly hinge at your elbows to allow your body to descend (B), then straighten your arms to lift yourself back up.

9

Pike Press Up

Start by assuming a strong high plank position, with both hands on a parallette. Push your hips up but keep your toes on the floor (A). Lower your head down to the floor (B), then try to push straight back up.

10

Mountain Climbers

Gripping a parallette in the plank position, drive one leg towards your chest (A), then the other (B), and repeat. Contract your abdominals and try to keep your body in a straight line.

11

Tuck Planche

Support yourself on the parallettes with your feet off the floor. Assume an L-shape, then bend at the knees (A), tucking in your legs. Lean forward to lift your hips into the air (B). Reverse and return into an L-sit and repeat.

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