Changsha City Life 20 18-02- 15

It's good to practice stretchers, and it's also quite reliable in muscle exercise and shaping methods. So how do you exercise on a stretcher? What are the common exercise methods? If you are interested, come and study with Bian Xiao!

1, lateral lifting of puller

Main points of horizontally lifting the retractor in lateral position: stand naturally, hold the handle of the anterior pituitary with one hand, bend your elbows slightly, and punch your eyes forward. Hold the handle, pull the cable from the back, and hold the instrument with the other hand for balance. Some people will pull up from the front, in fact, each has its own advantages. You can try which method is more effective for you alone. Pull up slowly until the arm is balanced with the ground, and the elbow and palm should be at the same height. Keep your palms down at all times.

At the high point, pause for one second, slowly return to the starting point, and repeat the specified number of times; Then repeat the above action with the other hand. The side pull of the stretcher imitates the dumbbell side lift, and concentrates on deliberately contracting the deltoid muscle, instead of relying on the external rotation of the arms and shoulders to achieve the purpose of lifting.

2. Horizontal lifting in front of tensioner

Hold the handle of the tensioner with one hand. Turn your back to the stretcher, put your hands on your sides and palms back. Keep your body straight and your elbows slightly bent. Raise your arm forward until your fist reaches eye level, and then slowly return to the starting position. One group repeats enough times and then changes hands on the other side.

When lifting, keep the whole body upright, keep your arms straight, and focus on the deltoid toe, which is also a common method to practice deltoid muscle with a stretcher.

3, butterfly machine clip chest

Adjust the height of the seat so that the handle is at the same height as your shoulders and keep your arms slightly bent. Be careful not to spread your arms too much (just open them to the back plane) to avoid damaging your shoulder joint. Not too heavy. Pause for 3 seconds during adduction and fully squeeze pectoralis major. Breathing: every natural breath 1 time 1 time.

Be sure to stand up straight, without external force, use pectoralis major when clamping, and be gentle when relaxing and recovering. During exercise, the elbow joint remains backward and outward, not downward.

Step 4 sit down

Sit on the fixed seat of the back-pulling exercise machine, and hold the handles at both ends of the upper bar with both hands according to the requirements of grip distance and grip method. Inhale: pull the bar vertically from the top of your head to the back of your neck and shoulder height, or pull the bar vertically from the top of your head to your chest, and pause for 2-3 seconds; Then exhale and slowly recover along the original road; Do it repeatedly.

How to pull it down with a stretcher? At this time, the shoulder muscles should be relaxed, and don't shrug your shoulders when you recover, which will affect the stress of latissimus dorsi; Don't swing your body back and forth. Always keep your body perpendicular to the ground.