Question 2: Can the pedal stretcher exercise abdominal muscles? Mainly the back muscles
Mainly in erector spinae.
Action is equal to simple straight leg hard pull.
Question 3: How to use the puller? There are no rules as long as you want to practice. First, the exercise methods of large muscle groups
Front thigh muscles: use two pairs of tensioners, step on the handle at one end of the tensioners with your feet, bend your elbows, and hold the handle at the other end of the tensioners with both hands (palms backward). The length of the tensioner is the distance from the hand to the foot when squatting. Then squat down, hold the handle close to the chest wall with both hands, and stand slowly with your knees straight until your body is upright. Slowly restore. When doing movements, the upper body should be upright and the waist can be slightly arched.
Forearm muscles: Sit on a high stool with one foot holding the handle at one end and the other hand holding the handle at the other end. Bend your elbow on your thigh or in front of your abdomen. The upper body leans forward to adjust the elbow position and lengthen the spring. Hold the forearm of the hand holding the handle with the other hand to fix the forearm. Then do forehand or wrist flexion and extension to practice forearm muscles.
Leg muscles: (1) Leg muscles: one end of the handle is fixed on the ground, and the other end is held in front of the body with both hands. Step on a 3-5 cm thick block of wood with your front foot, keep your upper body upright, and lift your heels. (2) Posterior thigh muscle: straddle a narrow stool with one foot on the ground and a handle fixed at the far end of the other leg. Do leg flexion and recover slowly.
Second, trunk muscle exercise methods
Latissimus dorsi:
Practice on both sides at the same time: hold the handle with both hands above your head, palm forward or down, elbow slightly bent, press the handle hard, pull the spring away from the back or front of your neck, and experience the contraction of latissimus dorsi. Slowly restore. Beginners had better pull the spring behind their neck to prevent injury.
Unilateral exercise: fix one end of the retractor above the shoulder at about the length of the retractor spring, sideways, hold the lower handle down with the palm of the same side, and slightly bend the elbow. Press the handle down until it is close to your side. Slowly restore. You can also use this method to exercise bilateral latissimus dorsi. The method is: one hand holds the handle on it, the other hand is on it, the elbow is slightly bent, the back is bent, and the handle is pressed down to the front of the abdomen. Slowly restore. The last two exercises also exercised the chest muscles.
Other back muscles:
Step on one end (two pairs) of the stretcher with your feet, straighten your lower limbs, bend your upper body forward, hold the upper handle of the stretcher with both hands, bend your elbows below your abdomen, lift your body and stretch your back until your upper body is upright. Restore.
Third, the exercise method of chest muscles
After the puller is placed behind your body, hold the handle of the puller with both hands, bend your elbow forward with your palm, and lift your arm sideways. Restore. Prone and lateral stretching can also practice chest muscles, and the effect is better.
Fourth, the exercise method of shoulder muscles
Open your feet, step on the handle at one end of the stretcher with one foot, bend the elbow at the same side slightly downward to hold the handle at the other end, and put your hands on your hips at the other side to keep your torso straight. Pull the spring laterally until it is flat. Slowly restore.
Five, abdominal muscle exercise method
Exercise less and use the method of adding load, you can do "V" and various sit-ups.
The tensioner increases the load by elastic force, and the longer it is pulled, the greater the load (resistance). We should gradually increase the range of activities and cut quickly to avoid injury. In addition, you should be prepared for activities before practice, especially stretching exercises.
Question 4: How to play the traditional training method of spring stretcher (standing posture);
1, bird-chest expansion (prone position available)
2, bending-biceps brachii and forearm muscles
3. Flexion and extension-triceps brachii
4. Lateral levator deltoid muscle
Several new training methods:
1, the bird behind the head and shoulders
Sit, hold the handle sideways, and keep the bird straight behind its head.
Step 2 Push the deltoid muscle
Sitting posture, one hand holds the handle at the bend of the thigh and pulls the stretcher, while the other hand holds the handle and pushes it on the chest.
3, shrug-trapezius muscle
Sitting posture, one end of the stretcher is placed on the ground, and the hand is stepped on with the foot. At the other end, there are two hands holding Lasong, or one hand holding Lasong, or one hand holding Lasong.
4. Rowing-Upper Back
Sitting posture, one foot is placed on the handle to support the wall (fixed), and both hands are (and) holding the other handle for rowing practice.
5, leg flexion and extension-quadriceps femoris
Sitting posture: Step on the handle with one foot, cover the handle with the other foot, hold your knees with your hands crossed to fix them, and bend and extend your calves (90 degrees).
6, push-ups-thighs
Sitting posture, holding the handle of the abdomen with both hands and lifting it with one foot on the handle.
7, straight leg hard pull-waist and waist and abdomen
Standing posture, one end of the puller is on the ground, one foot is on the handle, the other hand holds the handle, and the straight leg pulls hard.
In order to facilitate training, the shape of the handle can be changed, such as V-shape (mainly used to train the brachialis and forearm muscles) and become detachable.
Question 5: How to practice chest muscles with a stretcher? Do you know what use means? What is the use of ordinary push-ups? You can do hundreds of things you've never seen before. Will his chest muscles be big? That kind of ordinary push-ups, most of the strength is concentrated on the muscles of the arms. Do you understand?
I used to call it bamboo pole. ..
How to exercise your chest muscles at home: 1 Two chairs, push-ups on two chairs, feet on the bed. Don't be lower than the chair anyway. Press down as hard as you can, not too hard. I feel that your chest muscles are stretched. This is very difficult to do, probably 15 will be done after it is broken ... if your chest muscles don't hurt me the next day. It's okay to practice strength. 2. Two dumbbells, lying flat on a bench or something, as long as it doesn't hinder the arm from pressing down. Just lie down, raise the dumbbell with both hands, slow down, press down as much as possible, and slow down as much as possible to fully stretch your chest muscles.
These two methods are specially used to practice chest muscles, as long as you know what I mean.
There is also the need to pay attention to supplement protein, that is, eat more meat and eggs.
Actually, after practicing for a semester, I dare not practice. I'm afraid I'm too big. Ha ha. I usually go to bed after practicing at night. ..
Question 6: What parts of the body can you exercise with a stretcher? Pulling with both hands mainly exercises the deltoid and dorsal muscles of the shoulders, and pulling with one hand can practice biceps brachii.
Question 7: Do girls exercise their abdomen with a three-pedal stretcher? The effect of abdominal exercise is not obvious. The main functions of this instrument are: 1, stretching back muscles with both arms; 2. Bend back and stretch to exercise the back and waist, (one foot on the side of the body can exercise the arms and lateral waist muscles) Set 3. Hold the racket to practice the forearm muscles. As a general principle, you can practice those parts by observing the muscle strength needed to complete the action. The best exercises for abdominal muscles are sit-ups and kicking. Any action to overcome resistance and roll the abdomen can effectively exercise the abdominal muscles.
Question 8: I want to ask, how to use the pedal tension rope, what sport is it, and is it effective? Pedal tension rope has different functions and functions. He can exercise a lot of abdominal muscles, chest muscles and leg muscles. Personally, I think it is of little use. It is good to help girls do sit-ups.
1. Grasp the handles at both ends of the stretcher with both hands, with legs shoulder-width apart, and the stretcher is parallel to the chest and separated from the chest by a certain distance. The two arms slowly and forcefully extend to both sides in a steady motion until the two arms are completely straight, and then stop and slowly relax the two arms to restore the stretcher to its original state. During the whole process, try not to get close to the chest, so as to avoid chest clamping. This exercise method can exercise the chest muscles, biceps brachii and shoulder muscles well.
2. Put the puller behind your back, grab both sides of the puller with both hands, separate your legs, slowly pull the puller until the arm reaches the limit, and then slowly let go, and so on for many times. Mainly to exercise latissimus dorsi, but also to exercise shoulder and arm muscles.
3. Separate your legs, support both ends of the stretcher on your chest (back) with your hands, stretch it to both sides in the up and down direction to the limit of your arms, and then slowly let go. Repeated practice like this can exercise your chest muscles (latissimus dorsi) well.
4. Step on one end of the stretcher and fix it, put the other end in one hand, palm up, don't move anywhere else, and stretch your arms up to exercise arm strength and wrist strength. Or stretch the stretcher and keep it stretched, and put the other hand under the wrist of the stretcher-pulling hand, so that the stretcher-pulling hand can stretch the stretcher hard. Pay attention to other places, just hold hands up and down on your wrist and exercise your wrist.
5. Tie both ends of the stretcher to your feet and stretch your legs to both sides hard until you reach your limit, so that you can exercise your leg muscles by repeated practice.
6. Find two tensioners, one end of which is fixed at a high place and droops naturally, and the other end is held by both hands on both sides of the body, and the waist is bent hard and gently straightened, so that the waist strength and muscles can be exercised many times.
Question 9: How to train muscles with a stretcher 1. Pull three chest muscles 1. Group 10- 15 times. Pull back the neck 2. I think if you pull three muscles on your chest, you should be able to pull four muscles on the back of your neck 10- 15 times. Step on one end of the stretcher with your foot and pull it up with one hand. The second time is 12, which is mainly for training chest arm 3, mainly biceps. Personally, I suggest you buy an arm stick, which is very good for your arm strength. Push-ups are good for strength, that is, arms and chest muscles ~