1, pulley hammer bends.
Stand with your feet shoulder-width apart and your knees slightly bent to keep your body core stable. Connect the handle to the low pulley device of multifunctional fitness equipment, hold the closed-loop handle with both hands, palms facing each other, and elbows at both sides of the body. Pay attention to keep the upper arm stable when pulling the handle, don't move at will, and don't turn your wrist at will when completing the action.
2. bend over and row.
Stand with your feet shoulder width apart, with your knees slightly bent, your abdominal muscles tightened, your back straight, your pelvis slightly tilted forward (if you can't keep this posture, you can sit on an inclined stool to share the weight), and stretch to increase the support for the upper part of your spine. Hold the dumbbell or barbell with your hands shoulder width apart, and your arms will naturally hang down. Bend your elbow, pull the dumbbell or barbell towards your body, then keep this position for a while, and then slowly lower it to the starting position. The rhythm of breathing should be exhaling when you lift the dumbbell or barbell, and inhaling when you put down the dumbbell (Figure 12). Beginners should pay attention to safety, not too heavy.
3. Press the heel of the instrument.
Sit on the press with your calves and hips touching the press and your back on the mat. Straighten your legs, separate your feet naturally, put your feet at the bottom of the pedal, keep your toes close to the pedal, keep your heels away from the pedal, open the carriage, release the lever, and keep your heels lower than your toes. Keep your knees still, raise your toes as high as possible, contract the gastrocnemius, and then return to the starting position in the opposite direction. In the process of doing a mechanical heel press, we should pay attention to the toes always moving forward, and the toes obviously outward or inward will make the knee joint posture wrong and cause damage. Don't bounce when stretching.