Stand with your feet fixed on the pedal stretcher, then bend over and straighten your waist, shake hands, straighten your upper body, and pull the rope to your chest. Remember: keep your waist straight and your legs straight.

Step 2 lie on your back

Sitting posture, grab the handle of the stretcher with both hands and straighten your legs. Do sit-ups at this time. Remember, when you go down, you don't have to go down completely, because you may not get up after going down, just go down to your maximum. When you choose to do an action, the speed should be based on your own situation. Don't be too fast, you'll get hurt! Sudden acceleration and deceleration are not allowed.

3. Lie flat and lift your legs

Lying posture: first, sit on the ground and fix your feet on the pedal of the stretcher, hold the stretcher with both hands and lie down. Keep your legs straight, keep them straight, put them down and then lift them up (preferably 90 degrees). This action is also practiced for arms and abdominal muscles, but it is more inclined to the training of abdominal muscles.

4. Sit with your hands up

You can sit on a stool. Step on one end of the stretcher with your feet, and hold the other end with your hands. After stepping on it, pull it up and put it down. Repeat this action to exercise the forearm and biceps brachii.

Extended data:

Use skills

1. Don't wear sharp and valuables when using the stretcher, so as not to affect the movement and cause injury or unnecessary loss.

2. Before using the wire spring tensioner, check whether the hook structure and installation of the wire spring are firm, so as to avoid slippage and injury accidents.

3. The maximum pulling distance of the steel wire spring tensioner is 150cm, and the pulling force of each spring is about 6kg. Don't stretch it too long, or it will make the wire spring lose its elasticity.