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.