Stand with your feet naturally, then hold the two ends of the fitness bar with both hands, raise your arms straight, then bend your elbows slightly and bend the spring bar on your head with your arms. This is mainly to develop the strength of arm muscles. Each group can do it about ten times and 4-6 groups a day, which can effectively exercise arm muscles.

2. Abdominal bending fitness method

Stand with your feet naturally apart, hold both ends of the spring bar with both hands and bend to the front of your abdomen. The fist is opposite to the eye, so is the elbow slightly bent. Double-arm bending spring rod can effectively develop deltoid muscle. Each group can do it about ten times, and do 4-6 groups a day. When practicing, the body will always maintain an upright posture, but step by step to avoid strain.

3, bending the chest method

Open your feet naturally, bend your arms, hold both ends of the spring bar with your fists up and down, put the spring bar on your chest, and then move your hands inward with your fists up. Bending the spring leaf is mainly to practice upper limb muscles. Do it ten times in each group and five times a day, and the effect is the best.

4, nape bending method

Open your feet naturally, hold the spring bar twice with both hands, fists facing each other, and put the spring bar on the arm behind your neck. Then bend the spring bar with both arms and do it ten times in each group. Doing 4-6 groups every day can develop the strength of arm muscles, but you must stop when doing these movements, especially when restoring the spring rod, so as not to suddenly recover, so as to avoid strain.

The above is an introduction to the use of fitness sticks. I hope that through the above introduction, I can help everyone. At the same time, I hope everyone can do what they can, step by step, not too hard, according to their physical conditions.