Strengthen muscles and use tensioners

　　Bend your elbows and pull up (such as curling) until your biceps feel squeezed. Then restore slowly. Keep your upper body upright when doing the movements and don't use force. Still able exercise Scapular muscles. 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 so that the spring is 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.

　1. Hamstring muscle group: Sit astride a narrow stool, 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. Calf muscles: Fix one end of the handle 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 wooden block with the soles of the front feet, keep the upper body upright, and do heel raises.

　1. Muscles of limbs
　　
Biceps: Sit on a low stool, step on one handle of the tensioner with one foot, hold the other handle tightly with one hand, and fix your elbow to your side.

Triceps brachii: Place the tensioner behind your body, hold the handle with both hands apart, palms facing forward. Push the handles sideways with both hands until your arms are fully straightened. reduction.

In addition to training the biceps and triceps, this exercise

Front thigh muscles: Use two pairs of tensioners, step on one handle of the tensioner with both feet, bend your elbows, and hold the handle of the other end 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.

2. 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, put your hand on your hip on the opposite side, and keep your torso upright. Pull the spring sideways to a flat lift. Restore slowly.

　3. 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 facing 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. Restore slowly. It is best for beginners to pull the spring to the back of the neck to prevent injury.

Unilateral exercise: 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, bend your elbow slightly, 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 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.

4. Abdominal muscles
　　
Less overloading methods are used for exercise. You can do "V" positions and various sit-ups.

The tensioner relies on elastic force 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.

5. Chest muscles
　　
Place the tensioner behind the body, hold the handle of the tensioner with both hands, bend the elbows forward with the palms of the hands, and extend the arms to the sides. reduction. Standing side pulls can also train the chest muscles, and the effect is better.