How to practice chest muscles with spring tensioners?
At least 200 yuan should be pulled every day, and 10 can pull 20 yuan in a group. Pull the chest up, pull the stretcher behind, pull it diagonally behind, and pull it down with one foot on your foot. Stick to the basic 200, and it will have an effect within one month.
1, don't just rely on tensioners to practice chest muscles, you can start with push-ups according to your own ability. Practice to a certain extent before practicing the puller. If you have the ability, the best way to push the chest muscles is to bend and stretch your arms on the parallel bars, but it is more difficult;
2. The tensioners are really one of the good fitness equipment to exercise the chest muscles, but if you really want to exercise the chest muscles, besides the assistance of the tensioners, other exercise methods still need to be coordinated, such as push-ups and bench presses. If you want to exercise your chest muscles with a spring stretcher, you need to ensure that you have enough exercise intensity every time. You can exercise in four groups every day, and each group does about 15. Good results can not be seen in a short period of time, and long-term continuous exercise is needed. Make sure you can exercise at least four times a week.
How to use the spring tensioner
1. Pull in a positive posture, stretch your arms forward, bend your elbows slightly (the same below), and extend to both sides with the height not exceeding your eyes. Don't move your body back and forth too much, so as not to lend your strength. If not, you'd rather reduce the spring to ensure the action is in place.
2. Pull up. The action is the same as before, but the height is above the head, and there is a feeling of pulling to both sides. Mainly exercise the chest, and the spring can be appropriately larger than the positive pull.
3, pull down, practice the chest and engraving, that is, put the spring on the navel and pull it to both sides, and the number of springs should be reduced to a minimum (not less than two).
4, staggered pull. The left arm is in the right shoulder direction, and the left arm is separated in the left hip direction. Then change direction. That is, the left arm is pulled to the left shoulder and the right arm is pulled to the right hip. The spring line is biased to the vertical axis of the human body center. Each movement is divided into 4 groups, with the highest beat of 16 in each group, and springs can be added after increasing strength. Cooperate with other practice postures.
5. After the puller is put into the body, hold the handle of the puller with both hands, bend the elbow forward with the palm of your hand, and lift your arm sideways. Restore. Prone and lateral stretching can also practice chest muscles, and the effect is better.
Matters needing attention in using spring tensioner
1. Don't wear sharp valuables when using the stretcher, so as not to affect the exercise and cause injury or unnecessary loss.
4. 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 Zhang Liqi of the wire spring should not be stretched for too long, otherwise it will make the wire spring lose its elasticity.
4. If the steel wire spring stored for a long time has rusted, don't use it again to avoid breaking during pulling.
5. Before using the steel wire spring tensioner, one end of the tensioner should be firmly fixed on other objects to prevent injury accidents caused by slipping or sudden rebound.
6. Wear long-sleeved sportswear and sweatpants when using a wire spring stretcher. Don't cling to the body of the steel wire stretching machine to prevent the steel wire spring from pinching the skin and hair when stretching and contracting.
Once, when using the wire spring tensioner, each wire spring must be hooked on the big ring and pulled by hand holding the handle. Don't pull with several big rings, in case the force is too concentrated on the wire spring ring, which will cause the wire spring to break.
8. After the action is completed, the spring should be controlled to return slowly by muscle strength, which can not only avoid the collision and overlap of the spring steel rope, but also give full play to the unique advantages of the tensioner's "retreat" movement, so that the muscles can be stimulated to the maximum extent, thus achieving the best sports effect.
What muscles do spring tensioners exercise?
1, practicing deltoid muscle
Spring stretcher can exercise deltoid muscle well. The exercise method is to stand with two feet parallel, fix one end of the stretcher on the right foot, hold the other end of the spring with the right hand, and then lift the right arm forcibly. The direction of arm extension is forward until the whole arm is parallel to the ground, and then slowly put it down. After several operations, change your left arm for exercise.
Step 2 practice biceps brachii
It is necessary to bend the arm in the spring stretcher, and biceps brachii is a muscle with two muscle heads, whose main function is to bend the arm, so biceps brachii can be fully exercised in the spring stretcher.
Exercise: Stand with your feet parallel, step one end of the stretcher under your right foot, hold one end of the stretcher, keep your upper arm still, and then push your forearm upward and stretch it up and down repeatedly.
Step 3 practice triceps brachii
Triceps brachii is also used to bend your arm. The main exercise methods are: standing with your feet parallel, holding the back stretcher in your left hand and placing it on the lower left of your back, holding one end of the spring stretcher still and stretching it upward with your right hand.
4. Practice flexor humeri.
The brachioradialis muscle is the main muscle in the upper forearm. It also plays a lot of roles in the arm flexion when using the spring tensioner, and it can also be strengthened by the lateral bending of the spring tensioner.
5, practice chest muscles
Clamping the chest with spring tensioners can make the pectoral muscles squeezed, and stimulate the pectoral muscles by crossing arms, so that the pectoral muscles are constantly tense, thus achieving the effect of exercising the pectoral muscles.
Step 6 practice latissimus dorsi
The movement of spring stretcher can play a great role in exercising latissimus dorsi, and the contraction force of latissimus dorsi is needed when stretching spring stretcher. The main way to exercise latissimus dorsi is to bypass a post, like the iron post of a clothes hanger, or to fix two spring tensioners in one place, grab one end with both hands, stand with both feet parallel, and repeatedly stretch the spring tensioners in the body direction.
Step 7 practice leg muscles
You can also use spring tensioners to exercise calf muscles and front thigh muscles. For example, use two pairs of spring tensioners, step on the handle at one end of the tensioners with your feet, bend your elbows, and hold the handle at the other end with both hands (palms backward). The length of the tensioner is the distance from the hand to the foot when squatting. Then squat down, hold the handle close to the chest wall with both hands, and stand slowly with your knees straight until your body is upright. Slowly restore. When doing movements, the upper body should be upright and the waist can be slightly arched. This exercise method can exercise the front thigh muscles well.