2. Bend your arms, stand upright, step on the lower end of the stretcher with your feet, hold the upper handle with both hands on the same side, and keep your upper arm close to your body. The forearm bends until the biceps brachii is completely contracted. Do it alternately. The best angle between the upper arm and the forearm is 50-60 degrees.
3. The back arm is flexed and stretched, and the feet are open. Hold the lower end of the tensioner with one hand and the upper handle of the tensioner with the other hand behind your head. Stretch your upper arm upward, rest for a moment, and slowly recover. Do it alternately.
4. Shrug your shoulders, step on the lower end of the tensioner with both feet, and hold the upper handle of the tensioner with both hands. Shoulders do forward shrug, back shrug and up shrug, take a break and slowly recover.
5, wrist flexion and extension, sitting posture, forearm on the thigh, holding the upper handle of the stretcher with both hands, the lower end is fixed.
6. Bend and stretch horizontally, stand upright, and hold the retractor behind your back with both hands. Push out the tensioner with both arms at the same time, wait for a moment after straightening, and then slowly recover.
7. Bend your body sideways, open your feet, step on the handle with one foot, bend your upper body sideways, and hold the upper handle of the puller with the same hand. Bend the upper body forcibly to the opposite side, rest for a moment, and slowly return. Do it alternately on both sides
8. Pull straight legs hard, open your feet, step on the lower end of the puller, lean forward, and hold the upper handle of the puller with both hands. Lift your upper body with the strength of your back muscles, rest for a while, and slowly recover.