What is the function of tensioner? There are many people in the gym, which is more conducive to exercise. Among them, stretchers are more common. People will exercise their arms on stretchers. What is the function of stretcher?

What is the function of stretcher 1 1 and 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 ft 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)-Attach 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 equipment. 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, brain muscles)-Install D-shaped handles 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 keep your body in the posture you practiced last time. Hold the handle with your palms down, lean forward slightly, keep your back straight naturally, bend your elbows slightly, and pull the handle forward with your hands until you touch your abdomen. When the elbow is slightly higher than the shoulder, slowly return to the next action, and pay attention to stretching the shoulder and chest properly before the action begins.

What is the function of tensioner? Can two tensioners practice chest muscles?

Spring tensioners can help exercise chest muscles. Using spring tensioners to exercise can beautify the lines and contours of body muscles, increase the three-dimensional sense of muscles, and play a good role in exercising arm muscles and chest muscles.

How to train chest muscles with spring tensioners

1, positive position pull

Grasp the handles at both ends of the puller with both hands, and separate your legs from your shoulders as far as possible. The tractor is parallel to the chest and separated from the chest by a certain distance. Stretch your hands slowly and forcefully to both sides, and move smoothly until your arms are completely straight. After a slight pause, slowly relax your arms and let the stretcher return to its original state.

Pay attention to this process and try to avoid getting close to the chest to avoid pinching the chest.

2, tension clamp chest

One end of the two tensioners is fixed at a high place and hangs naturally, while the other end is grasped by both hands and placed at the sides of the body, and slowly and forcefully stretched to the middle. Exercise with the medial pectoral muscle, focusing on the upper and middle parts of the pectoral muscle, preferably in the form of upward inclination.

Other exercise methods

Practice the upper part of the chest muscles and fix one end of the spring stretcher in a relatively short place, such as the bedside. Stand in a lunge with your feet back to the stretcher. The right arm tightens the other end of the stretcher at the right rear, and the straight arm pulls the spring stretcher forward to the front of the body.

Training the muscles in the middle of the chest also means fixing one end of the spring stretcher at a lower place, standing side by side with the stretcher, standing with feet apart, leaning forward about 90 degrees, pulling the other end with your right arm, and then repeatedly pulling the stretcher with your left straight arm.

3. Bracket for puller

Lifting the arm with a stretcher can keep the muscle tension at the beginning and end, which is impossible when lifting weights freely.

Starting posture: put the armrest stool in front of the stretcher, so that when you sit on the stool, it is just facing the stretcher. Hang a straight rod or bent rod with a rotatable sheath on the low pulley. Put your upper arm on the cushion of the armrest stool.

Action: Keep the upper arm and elbow still, bend the arm and lift the barbell to the highest point. After a short pause at the highest point, slowly lower the lever to the starting position.

4, trans high device

This unusual but extremely effective exercise can make your lower back in a relaxed state, and at the same time avoid the mistakes of momentum and body swing, so that the elbow flexion muscles can be fully exerted.

Starting posture: place a bench perpendicular to the puller and hang a short rod (preferably with a rotatable jacket) on a high pulley. Lie on your back on the bench with your head close to the stretcher. Hold the barbell with your arms up perpendicular to your body, and the width is the same as that of one hand.

Action: keep the upper arm stable, bend the elbow slightly, and pull the bar to the forehead. When the biceps contract to the maximum, try to pull down and then slowly return to the starting position.

5, supine stretcher bending

In this sport, it is difficult for you to use other parts of the sport to take advantage of opportunism. You can try to change the grip distance to achieve the best exercise effect.

Starting posture: choose a medium-length rod (preferably with a rotatable jacket) and hang it on the low pulley. Lie on your back, keep your arms straight, hold the bar with both hands, bend your knees, and hold the base of the puller with both feet. Put your hands on your thighs, palms up, and the rope bundle passes between your legs (but does not touch).

Action: control the upper arm to stay at the sides of the body, keep the shoulders close to the ground, bend the elbows, and pull the barbell above the shoulders with the strength of biceps. In the process of returning to the starting position, keep the lower back naturally flexed.

6. Tension side bending

This action is similar to dumbbell lateral flexion. It focuses on training flexors, an important muscle of forearm.

Starting posture: hang a rope bundle on the low pulley and stand in front of the tensioner, slightly sideways. Hold one end of the rope bundle with one hand, palms inward, and arms fully extended at one side of the body.

Action: Bend the elbow, pull the rope bundle to the shoulder, and keep the wrist posture unchanged (do not turn the wrist, palms inward). When you reach the highest point, your thumb should be closest to your shoulder. The elbow is close to the side of the body to be fixed. Then slowly put it back in place. The arms alternate.

7. Rope bundle of tensioner

This action combines some advantages of barbell and dumbbell. The range of motion includes the three muscles of the flexion arm, but the focus is on the biceps brachii.

Starting posture: hang a rope bundle on the low pulley, straighten your arms, and hold one end of the rope inward with your palm.

Action: Keep the upper arm fixed, bend the elbow and pull the rope bundle to the shoulder. In the process of pull-ups, turn your wrist smoothly so that your palm is facing up. When the action is over, the palm should face you.

What is the function of the spring tensioner?

1, practicing deltoid muscle

Spring stretcher can exercise deltoid muscle well. The exercise method is to stand with two feet parallel, fix one end of the stretcher on the right foot, hold the other end of the spring with the right hand, and then lift the right arm forcibly. The direction of arm extension is forward until the whole arm is parallel to the ground, and then slowly put it down. After several operations, change your left arm for exercise.

Step 2 practice biceps brachii

It is necessary to bend the arm in the spring stretcher, and biceps brachii is a muscle with two muscle heads, whose main function is to bend the arm, so biceps brachii can be fully exercised in the spring stretcher.

Exercise: Stand with your feet parallel, step one end of the stretcher under your right foot, hold one end of the stretcher, keep your upper arm still, and then push your forearm upward and stretch it up and down repeatedly.

Step 3 practice triceps brachii

Triceps brachii is also used to bend your arm. The main exercise methods are: standing with your feet parallel, holding the back stretcher with your left hand on the lower left of your back, keeping one end of the spring stretcher motionless, and holding the other end with your right hand to stretch upward.

4. Practice flexor humeri.

The brachioradialis muscle is the main muscle in the upper forearm. It also plays a lot of roles in the arm flexion when using the spring tensioner, and it can also be strengthened by the lateral bending of the spring tensioner.

5, practice chest muscles

The use of spring tensioners to clamp the chest can make the pectoral muscles squeeze to the maximum extent, and stimulate the pectoral muscles by crossing arms, so that the pectoral muscles are constantly tense, thus achieving the effect of exercising the pectoral muscles.

Step 6 practice latissimus dorsi

The movement of spring stretcher can play a great role in exercising latissimus dorsi, and the contraction force of latissimus dorsi is needed when stretching spring stretcher. The main way to exercise latissimus dorsi is to bypass a post, like the iron post of a clothes hanger, or to fix two spring tensioners in one place, grab one end with both hands, stand with both feet parallel, and repeatedly stretch the spring tensioners in the body direction.

Step 7 practice leg muscles

You can also use spring tensioners to exercise calf muscles and front thigh muscles. For example, use two pairs of spring 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 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. This exercise method can exercise the front thigh muscles well.

Preventive measures of tensioner

1, the maximum pulling distance of the steel wire spring tensioner is 150 cm, and the pulling force of each spring is about 6 kg. Don't stretch it too long, or it will make the wire spring lose its elasticity.

2. Steel wire springs, steel wire ropes or rubber strip (belts and pipes) that have been stored for a long time shall not be used again if they rust or harden, so as not to break during stretching.

3. Don't wear sharp and valuables when using the stretcher, so as not to affect the movement and cause damage or unnecessary losses.

4. Before using the wire spring tensioner, check whether the hook structure and installation of the wire spring are firm, so as to avoid slippage and injury accidents.

5. When using the wire spring stretcher, please wear long-sleeved sportswear and sweatpants. The steel wire stretching machine should not cling to the body to prevent the skin and hair from being pinched when the steel wire spring contracts and resets after stretching.

6. When using the wire spring tensioner, each wire spring must be hooked on the big ring and pulled by hand holding the handle. Don't pull with several big rings, in case the force is too concentrated on the wire spring ring, which will cause the wire spring to break.

7. Before using the wire spring tensioner or rubber band tensioner, one end of the tensioner should be firmly fixed on other objects to prevent slipping or sudden rebound from causing injury accidents.

After using the tensioner, be sure to wipe off the rubber strip, wire spring and sweat on the handle or handle. Rub some lubricating oil on the wire spring, heavy hammer wire rope, pulley and lever shaft every once in a while to prevent rust. After the action is completed, it is necessary to use muscle strength to control the slow recovery of the spring, the pimp or the heavy hammer, which can not only avoid the collision and overlap of the spring, the pimp or the heavy hammer wire rope, but also give full play to the unique advantages of the retractor's "concession" exercise, so as to stimulate the muscles to the maximum extent and obtain the best exercise effect. Before using the pulley hammer tensioner, be sure to check the firmness of the tensioner, instead of grabbing the pulley hammer and picking up the pulley hammer to pull it. It is necessary to check whether the bolts of the pulley weight tensioner are inserted in place, whether the screws are loose and fall off, whether the wire rope is firm, and whether the grip and pulley are installed firmly, so as to prevent problems before they happen. In the process of using the stretcher, we should develop the good habit of using protective articles such as palm protector, grip belt, half-finger glove, knee protector, belt and wrist protector.