1, positive pull: hold the stretcher with both hands and stretch forward, with the forearm and arm slightly bent, keeping the center of gravity, and then pull outward. Be careful not to be too fast. You can increase or decrease the number of springs according to your own situation (exercise site: pectoralis major and biceps brachii).

2. Lift: Hold one end of the stretcher with one foot, hold the other end of the stretcher with the backhand, and lift it upward (note: don't pull it too much, it will affect the elasticity of the spring) (exercise parts: biceps brachii and deltoid muscle).

3. Pull-ups: Hold the puller with both hands and stretch forward, with the height at the left and right position of the head. The forearm and the forearm are slightly bent to keep the center of gravity, and then pull out, being careful not to be too fast.

4. Pull back: backhand with a stretcher behind, and then pull to both sides (exercise parts: deltoid, trapezius, infraspinatus, supraspinatus, teres major, teres minor).

5. Side pull: Hold the stretcher in one hand and pull it out with the other hand. After a group of exercises, exchange hands (exercise site: biceps brachii and triceps brachii).

6. Staggered traction in the back position: stand with both feet, put the traction device behind your back, with one hand pulling the traction device downwards and the other hand pulling the traction device obliquely upwards (exercise positions: deltoid, trapezius, infraspinatus, supraspinatus, teres major, teres minor).