Action 1: straight arm pull-down

Stand in front of the training rope, lean forward while keeping your body straight and unable to bend, bend your elbows close to your body, and hold the rope in your chest with both hands to ensure that your big arms are close to your body. The triceps brachii contract and pull the rope down until your arm is completely straight, then stop moving and slowly return to its original shape.

Action 2: Pull-ups

Hold the horizontal bar with your hands apart and make sure that the distance between your hands is about twice the width of your shoulders, your abdominal muscles are tight, and your body hangs vertically above the horizontal bar. The muscles of the arms and back contract, pulling the body upward until the chin is slightly higher than the horizontal bar. After the movement reaches the limit, stop for a while, then control the descending speed and slowly return to the original position.

Action 3: Sit and row.

Sit on the rowing boat, step on the rowing boat with your feet, keep your upper body straight, don't bend slightly and lean back, straighten your arms forward and hold the handle of the rope with both hands. The back muscles contract and the abdominal muscles tighten, so that the upper body will not shake, and the rope should be pulled to the position of the abdomen. After the movement reaches the limit, stop for a while, then control the recovery speed and return to the original position.