Grasp the handles at both ends of the stretcher with both hands, and keep your legs shoulder-width apart. The stretcher is parallel to the chest and separated from the chest by a certain distance. The arms extend slowly and forcefully to both sides in a steady motion until the arms are completely straight.
Pause for a while, slowly relax your arm and let the stretcher return to its original state. The whole process should be as close to your chest as possible to avoid pinching your chest. This exercise method can exercise the chest muscles, biceps brachii and shoulder muscles well.
Put the puller behind your back, grab both sides of the puller with both hands, separate your legs, slowly pull the puller until your arm reaches the limit, then slowly let go, and so on. Mainly to exercise latissimus dorsi, but also to exercise shoulder and arm muscles.
Spread your legs apart, hold both ends of your chest (back) with your hands, stretch them to both sides in the up and down direction to the limit of your arms, and then let them go slowly. Repeated practice like this can exercise the pectoral muscles (latissimus dorsi) well. Step on the stretcher and fix it at one end, hold it in one hand at the other end, and palm up.
If you don't move anywhere else, you can exercise your arm strength and wrist strength by stretching your arm upward. 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.
Tie both ends of the stretcher to two feet and stretch the legs to both sides until you reach your limit. Repeated practice can exercise leg muscles. Find two tensioners, one end of which is fixed at a high place and hangs naturally, and the other end is held by both hands and placed at the sides of your body. Bend your waist hard and straighten it gently, so you can exercise your waist strength and muscles many times.