What is the correct way to use the stretcher? Fitness is a hobby of many people in their daily lives. There are many fitness tools, and stretchers are one of them. This is the correct way to use a stretcher.

What is the correct way to use the tension device? 1 1, pulling.

When using the straight pull, stand up straight, with your feet shoulder-width apart, your hands stretched forward, your arms flush with your shoulders, and your elbows slightly bent. Then hold the stretcher tightly and stretch it to both sides. Keep your center of gravity in the process, don't move your body back and forth, and avoid borrowing. When you don't have enough strength in the initial practice, you can subtract the spring leaf appropriately to ensure the action is in place.

2. Pull at the rear position

When using the back pull, stand with your feet parallel and keep a shoulder-width distance. Hold the tensioner behind your back, hold it tightly, and stretch it to both sides to keep the center of gravity stable. After reaching the limit, slowly and gently relax and repeat for many times.

3. Staggered traction

When the body's back is staggered, stand with your feet parallel, open the shoulder-width distance, and eat the stretcher with your hands behind your back. First pull up the right hand and pull down the left hand, then pull down the right hand and pull up the left hand. The two directions are repeated alternately.

Can zipper lose weight?

Aerobic exercise on a stretcher can help you lose weight, but anaerobic exercise has little effect on losing weight. If it is aerobic exercise, you can burn body fat while exercising muscles, help control weight, lose weight and shape.

Because the main function of stretcher is to exercise muscles, the weight loss effect is not strong. Only when the stretcher is used slowly and in aerobic exercise state can it have a certain fat consumption effect, and the effective time is relatively long. It is suggested that other aerobic exercises can be combined to increase the weight loss effect, such as jogging, cycling, swimming and yoga.

What is the correct way to use the stretcher? 2 1, supine arm flexion and extension

Install a straight handle at the lower joint and lie on your back on the training platform, with your head 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.

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.

Fix the D-shaped handle on the left low pulley, and place the training table 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.

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

Connect the handle to the high pulley, and the body is the same as the last exercise posture. 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.

6. Push one arm and shoulder

Install the D-shaped handle on the lower right pulley. Hold the handle forward with the left hand centered. Body distance instrument 25 ~ 30 cm, kneeling on the ground, pulley slightly behind the shoulder. Push the handle upward with your left hand, so that the elbow joint is 90 degrees, the upper arm is parallel to the ground, and the lower arm is vertical to the ground. Hold your hips with your right hand. Push the handle upward with the left hand until the arm is completely straight, but do not lock the elbow joint. Slowly restore and repeat, and change one side to the other. Be careful not to lower the elbow below the shoulder when recovering.

7. Row the boat with an upright rope.

The rope handle is connected to the lower pulley. Stand facing the instrument and hold both ends of the rope handle with both hands. The knees are slightly bent, and the upper body bends forward from the hip joint, making a 45-degree angle with the ground. Belly in, back straight, arms relaxed and stretched forward, in line with the steel wire. The back muscles exert force, and the elbow bends to pull the rope handle to the middle of the body. Elbow as far back as possible, then slowly recover, don't let the weight fall, and start the next movement. Pay attention to the chest in action.

8. One-arm pull-down

Attach the D-shaped handle to the high pulley. Hold the handle forward with the left hand centered. Kneel on your knees and put your right shoulder on the left side of the pulley. Back muscles pull down the handle to the outside of the shoulder, and the elbow joint descends to the side. During the pull-down, the palms turn inward and the shoulder blades move closer to the spine. Slowly restore and repeat, switch to the other side. Pay attention to keep your body steady during the action. If the height of the pulley frame allows, you can also do it standing.

9. Stand and bend over

Connect the straight handle to the lower pulley. Stand facing the instrument. Hold the handle up with both hands, and hang your arms in front of your thighs. Feet shoulder width apart, body straight, slightly bent. Then bend down and lift the handle to the front of the brain, pause at the apex, and contract the biceps brachii hard. Slowly restore and repeat. Note that the elbow joint is fixed on the side of the body during the movement, but don't lean against the body tightly.

Why choose pulley Zhang Liqi?

1. Multi-functional pulley tensioners are as varied as dumbbell exercises and as easy to control as instruments. The change of pulley angle and various handles enable you to choose from dozens of exercises for whole body muscles.

2, adapt to the body equipment practice is usually the trajectory designed by Euclid to do the action, and the pulley stretcher can be changed according to your limb length and direction of exertion, so it is more suitable for everyone's range of action.

3. Let the muscles participate in the work. Because pulley tensioners are not fixed, you need to use stabilizing muscles to support the movement of active muscles, so many small muscle groups also get the opportunity to exercise. In addition, most pulley stretching exercises are carried out in standing position, so all muscles, including gluteal muscles. Lumbar and abdominal muscles and leg muscles are involved in this work.

4. It is easy to change the load of pulley tensioner, and it is very convenient to change different handles just by moving bolts.