How to use tensioner correctly?
1, supine arm flexion and extension
Triceps brachii: install a straight handle at the lower joint, lie on your back on the training platform, and the head is about 1 foot away from the instrument. Hold the handle with both hands, shoulder width apart, and put your arms straight above your face. After the shoulder joint is fixed, bend your elbow to lower the handle to your forehead, stop before touching it, and then straighten your arms hard. Note that the elbow should be clamped inward during the action, and the upper arm is always perpendicular to the ground.
2. Put down the handle of the standing rope.
Triceps brachii: Connect the rope handle to the high pulley. Facing the instrument, hold one end of the rope handle with both hands. Take a step back and let the wires tighten. Bend your elbows, move your hands up to the front and middle of your body, and your forearms are parallel to the ground. Keep your upper arm still and press your forearm down until your hands are on your thighs. Repeat after slow decrement. During the action, pay attention to squeezing the triceps to straighten the arm.
3. Sit down and bend with one arm.
Biceps brachii: Fix the D-shaped handle on the left lower pulley, and place the training stool half a meter away from the instrument. Sit down and hold the handle with your right hand. Lean forward, straighten your right arm, rest the back of your upper arm on the inner thigh, and put your palms up. Hold your left leg with your left hand. Right upper arm fixation: when fixing and bending, lift the handle to the front of the shoulder. Resume after a pause. After completing one side several times, change the other arm. Pay attention to the forced contraction of biceps brachii at the top of the action.
4, low pulley chest span.
Shoulder muscles and brain muscles: D-shaped handles are installed at the low-end joints on both sides of the door frame pulley tensioner. Stand in the middle and hold the handle forward with your palm. Step forward and backward with your feet, straighten your arms and tighten the wire. Elbows are slightly bent, and both hands forcibly pull the handle to the chest along the arc. After the pause, slowly restore and repeat. Pay attention to the contraction of the chest muscles at the top of the action.
5, high pulley chest span
Chest muscle: connect the handle to the high pulley, and the body is in the same posture as the last exercise. Hold the handle with your palm down, lean forward slightly, keep your back naturally straight, and bend your elbows slightly. Pull the handle forward with both hands and touch the front side of the abdomen. Start the next movement when the elbow is slightly higher than the shoulder, and pay attention to stretching the shoulders and chest properly before the movement begins.
In fact, there are many kinds of equipment in the gym, and the exercise effect of each equipment is different. The function of stretcher can assist the whole body to do exercise, and it is a kind of sports equipment with simple movements and suitable for whole body exercise. If you are interested, you can choose a pulley stretcher to exercise, or you can exercise every inch of your body.
Exercise function of stretcher
First of all, the muscles of the limbs
biceps brachii
To exercise biceps brachii, you can sit on a low stool and fix the height of the bench, then step on one handle of the stretcher with one foot, hold the other handle with one hand and fix the elbow on the side.
triceps brachii
Put the puller behind your body, hold the handle with both hands and palm forward. Push the handle sideways with both hands until the arm is completely straight. Restore.
This exercise not only exercises biceps brachii and triceps brachii
Muscles of anterior thigh
How to exercise the front thigh muscles? We can use two pairs of tensioners, which is more effective and convenient. Step on the handle of one tensioner with one foot, bend the elbow, and hold the handle at the other end of the tensioner 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.
Second, 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.
Third, trunk muscles
latissimus dorsi
Bilateral synchronous exercise
Hold the handle with both hands above your head, palm forward or down, elbow slightly bent, press the handle hard, pull the spring away at the back or front of your neck, and feel the contraction of latissimus dorsi. Slowly restore. Beginners had better pull the spring behind their neck to prevent injury.
Unilateral exercise
One end of the retractor is fixed at the position about the length of the retractor spring above the shoulder, and the lower handle is held down with the palm of the same side sideways, slightly bending 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 dorsal 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.
Fourth, abdominal muscles
Usually we use a stretcher to exercise our abdominal muscles. We seldom exercise by adding loads. Doing it is more common. v？ Words 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.
Five, 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.
People who have seen how to exercise on a stretcher will see:
1. How to exercise muscles with a stretcher?
2. How to exercise with a spring stretcher?
3. What are the fitness equipment for exercising muscles?
4. Muay Thai strength training methods
5. How to create a good-looking back