Stretch your arms forward, flush with your shoulders, and make an angle of 30 degrees between your forearms. Then stretch to both sides, keep your body center of gravity, don't go back and forth too much, and avoid borrowing. If the arm strength is not enough at first, you can reduce the spring leaf to ensure the action is in place.

Main exercises: pectoralis major, serratus anterior, biceps brachii.

2. Pull up

The action is as above, but the horizontal height is in the front and upper part of the head, and slowly pull to the sides, mainly training the chest and arms. The spring leaf can be appropriately enlarged relative to the normal tension.

Main exercise: upper pectoral muscle and trapezius muscle.

Step 3 lift with one hand

Stand with your feet back and forth, step one end of the spring under your right foot, hold the other end of the spring tightly, and keep your upper arm incomprehensible. Lift the forearm hard and stretch it up and down repeatedly.

Main exercise: biceps brachii and deltoid.

4. Pull at the rear position

Stand with your feet parallel, legs apart, and pull on both sides of your back with two hand-held tensioners, repeatedly.

Main exercises: deltoid, trapezius, supraspinatus, infraspinatus, teres major and teres minor.

5. Staggered pull in the back position

Stand with your feet parallel and your legs apart. Pull up and down the two hand-held tensioners at the back, and gently and repeatedly relax after reaching the limit.

Main exercises: deltoid, trapezius, supraspinatus, infraspinatus, teres major and teres minor.