1. Adjust the position of the seat and backboard: adjust the position of the seat and backboard of the butterfly swimming machine according to the individual's height and body shape to ensure a comfortable and stable sitting posture. The height of the seat should be such that the lower back can completely fit the backboard and maintain a natural and comfortable posture.
2. Adjust the height of the handle: adjust the height of the handle according to the individual's height and arm length, so that both hands can naturally hold the handle. The height of the handle should be such that the arm can droop naturally without overstretching or bending.
3. Choose the exercise weight that suits you: It is generally recommended to choose a lighter weight at first and gradually increase it. Too much weight will increase the risk of injury, while too little weight will not effectively exercise the target muscle group.
4. Preparation for getting on the computer: put your feet flat on the base and fix your legs on the seat. Hold the handle with your arms straight, relax your shoulders and maintain an upright upper body posture.
5. Start exercising: In a slow, steady and controlled way, retract your arms inward until the handle is close to your chest.