1. Exercise methods for large muscle groups

Front thigh muscles: Use two pairs of tensioners, step on one handle of the tensioner with both feet, bend your elbows, and hold the other end handle of the tensioner with both hands (palms facing back). The length of the tensioner is the distance from the hands to the feet when squatting. Then squat down, hold the handles with both hands close to the chest wall, and slowly extend your knees to stand until your body is upright. Restore slowly. Keep your upper body upright when doing the movements, and your waist can be slightly arched back.

Forearm muscles: Sit on a higher stool, step on one handle with one foot, hold the other handle with one hand, and bend your elbow to place it on your thigh or in front of your abdomen, lean your upper body forward, and adjust the position of your elbow. causing the spring to be stretched. Support the forearm of the handle hand with the other hand to stabilize the forearm. Then do forehand or reverse wrist flexion and extension movements to train the forearm muscles.

Hamstring muscles and calf muscles: (1) Calf muscles: One end of the handle is fixed on the ground, hold the other end of the handle in front of the body with both hands, step on a 3 to 5 cm thick block of wood with the forefoot, keep the upper body upright, do Heel raise action. (2) Hamstring muscle group: Sit astride a narrow bench, with one foot on the ground and a handle fixed on the distal end of the other calf. Do calf bending movements and restore slowly.

2. How to exercise trunk muscles

Latissimus dorsi:

Practice on both sides at the same time: Hold the handle with both hands and place it above the head, with the palms forward or downward, elbows slightly bent, press the handle firmly, pull the spring behind or in front of the neck, and experience the contraction of the latissimus dorsi muscle feeling. Restore slowly. It is best for beginners to pull the spring to the back of the neck to prevent injury.

Unilateral exercises: Fix one end of the tensioner higher than the shoulder and about the length of the spring of the tensioner. Stand sideways, hold the lower handle with the palm of the same side facing down, and slightly bend your elbow. Press down on the handle until it is against your side. Restore slowly. You can also use this method to exercise the latissimus dorsi muscles on both sides. The method is: hold the handle with one hand on top and one hand on the bottom, slightly bend your elbows, arch your waist back, and press the handle hard to the front of the abdomen. Restore slowly. The previous two exercises also exercise the chest muscles at the same time.

Other back muscles:

Step on one end of the tensioner with both feet (two pairs), straighten the lower limbs, bend the upper body forward, hold the upper handle of the tensioner with both hands either upright or underhand, bend the elbows and place them under the abdomen, lift the body and extend the back until the upper body is straight . reduction.

3. How to exercise chest muscles

Place the tensioner behind the body, hold the handle of the tensioner with each hand, bend the elbows forward with the palms of the hands, and extend the arms sideways to raise them flat. reduction. Standing side pulls can also train the chest muscles, and the effect is better.

4. How to exercise shoulder muscles

Stand with your feet open, step on one handle of the tensioner with one foot, hold the other handle with the palm of your hand facing downwards and slightly bend your elbow, place your hand on your hip on the opposite side, and keep your torso upright. Do side pull spring until it is flatdo. Restore slowly.

5. Abdominal muscle training methods

It is less common to use overloading methods for exercise. You can do "V" rises and various sit-ups.

The tensioner relies on elasticity to increase the load. The longer it is pulled, the greater the load (resistance). Slowly increase the range of motion and cut and lengthen quickly to avoid injury. In addition, preparatory activities should be done before practicing, especially stretching exercises.