With a stretcher and an arm stick, the stretcher mainly exercises the back and arms. It is not expensive to add. Stretcher action: (1) The stretcher with high hands bends, so that you can bend while raising your arms, so that your brachial muscles can be exercised more effectively. Starting posture: hang two handles on the high pulleys on both sides, with people standing in the middle, holding one pulley in each hand, palms facing up, and arms extending out to the pulleys on both sides, parallel to the ground. Action: Bend the elbow, and pull the handles on both sides to the head with a steady action, keeping the upper arm stable and palms up; When the biceps contract to the maximum, try to pull it to the middle. Then slowly return to the starting position. Supplement: You can also put a 90-degree straight chair between two pulleys and complete this exercise in a sitting position. (2) Stand on a stretcher with both hands. This is the most basic bending action, but it is also the most effective exercise method. It is much easier to adjust the weight of a stretcher with iron bolts than to constantly adjust the weight of barbells or dumbbells. This can save the interval time and make the exercise more compact and effective. Starting posture: choose a medium-length rod, preferably rotatable, and hang it on the low-pull pulley. Stand facing the pulley with your knees slightly bent and your lower back slightly bent. Hold the barbell up with your palm shoulder width. (3) One-handed stretcher standing and bending with one hand can make the effect more concentrated, and at the same time, it can also give you the opportunity to fully stimulate the biceps brachii by turning the palm (palm inward to palm upward). Starting posture: hang the single handle on the low pulley. Hold the handle forward with one arm and tilt it slightly to the side of the axis, so that the arm you want to exercise is close to the stretcher. Action: bend the elbow joint (keep the shoulder stable), pull the handle up and turn the wrist smoothly; Palm up when pulling to the highest point. Then reverse back to the starting position. The arms alternate. (4) Lifting the arm with a stretcher can keep the muscles tense 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. (5) Anti-high stretcher is an unusual but extremely effective action, which can relax your lower back, and at the same time, avoid the mistake of exerting force with momentum and body swing, and give full play to elbow flexion muscles. 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. (6) Sit-ups and Stretcher Bending In this sport, it is difficult for you to take advantage of other parts of the movement to be opportunistic. 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. (7) The side lift of the tensioner is similar to the dumbbell side lift. 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. (8) The rope bending action of the tensioner combines some advantages of barbells and dumbbells. 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. (9) The bending action of the prone position stretcher retains the advantages of the traditional prone position bending action, and changes the stretching route at the same time, so that there is resistance in the whole action process. Starting posture: stand in front of the stretcher, with the body perpendicular to the stretcher, and the arm to be exercised is close to the stretcher, about 45-60 cm. Hold a handle hanging on the low pulley, bend your knees slightly and lean forward slightly. Action: Try to keep your upper arm fixed, bend your elbow, and pull your hand through your chest to your shoulders with the strength of your biceps. When you reach the position of maximum muscle contraction, your elbow should point to the low pulley. Then return to the starting position. The arms alternate. . Arm stick exercises arm muscles. Usage: 1 Stand, legs apart, right elbow bent, left hand bent spring, then left elbow bent, right hand bent spring; 2. Keep your arms straight up, bend the spring, then gradually relax and repeat several times. 3. Bend the spring forward with your arms, and then gradually relax. 4. Bend down and bend the spring with both arms. 5. Put your arms behind your back, hold the spring tightly, then straighten down and bend the spring gradually. 6. Insist on exercise, and the bodybuilding effect is remarkable. It is safe and effective to do push-ups for chest and abdominal exercises. I wish you an early success in fitness at home.