I believe some people are familiar with arm strength machines. Arm strength machines are a well-known fitness tool in life. Of course, both arm strength machines and other tools have good fitness effects, but the correct way to exercise these tools is very important. What's the correct way to do arm strength exercises? If you don’t understand, you can come and find out.

The correct way to exercise with arm strength machines

1. Hold flat on chest

Grasp both ends of the arm strength device with both hands, and put the safety rope on the wrist. Slightly bend the body, move the arms forward and forcefully bring the hands inward, and bend the spring of the arm strength device. After holding for a few seconds, slowly relax and return to the original position. Friends who want to increase the intensity of the exercise can also move one hand inward to shorten the distance between the hands and perform close exercises. 15 reps per group, 2 groups per day.

2. Unilateral bending

When standing, keep your feet shoulder-width apart, keep your right elbow bent, and bend the spring with your left hand. Hold for a few seconds and then exercise in the opposite direction, that is, keep your left elbow bent, and bend the spring with your right hand. 10 reps per group, 2 groups per day.

3. Hold behind the waist

Put the arm strength device behind your back, hold the safety rope with both hands and hold both ends. When applying force, bend the arm strength device in an arc with both hands, stay for 2-3 seconds and then slowly relax and recover. 15 reps per group, 2 groups per day.

4. Hold behind the neck

This method is basically similar to the previous action. Just place the arm strength behind the neck, tilt the head slightly forward, and then bend the arm strength up or down with both hands. 15 reps per group, 2 groups per day.

Precautions for arm strengthers

1. When using arm strength equipment to exercise, you must practice in a correct and standardized way, and do not let go for the sake of ease and effort. Otherwise, not only will the exercise effect not be achieved, but there will also be certain dangers.

2. In order to build perfect muscles, it is best to combine some high-protein foods during fitness, such as chicken, pork, eggs, etc. Friends who have the conditions can also combine protein powder.

3. According to the different strength required, arm strength machines are divided into weight classes of 20, 30, 40, 50 and 60KG. You should choose the corresponding weight class according to your actual arm strength to avoid straining the muscles. , and then gradually increase the intensity of the exercise.

4. When exercising, you should choose a relatively open venue to avoid injuring others when taking off your hands..