Full version of the exercise method video of the tension machine

Full version of the exercise method video of the tension machine

Step one?

Pull your feet apart with a straight arm, hold both ends of the retractor on your head with both hands, and pull the retractor to both sides with a straight arm, rest for a while, and slowly recover.

Step two?

Bend your arms upward, put your feet on the lower end of the stretcher, hold the upper handle with both hands on the same side, keep your upper arm close to your body, and bend your forearm until the biceps brachii is completely contracted. Do it alternately. The best angle between the upper arm and the forearm is 50-60 degrees.

Third step

The arms behind the head are bent and stretched, and the feet are spread out. Hold the lower end of the tensioner with one hand and the handle at the upper end of the tensioner at the back of the head with the other hand. The upper arm stretches upward forcibly, stops for a moment, and slowly recovers. Do it alternately.

Step four?

Put your feet on your shoulders and step on the lower end of the puller. Hold the handle at the upper end of the puller with both hands. Shoulders have been hunched forward, hunched back, hunched up, and then stopped for a moment, slowly recovering.

Step five

Sit with your wrists flexed and stretched, with your forearms on your thighs. Hold the upper handle of the stretcher backwards with both hands and fix the lower end.

Step six?

Bend and stretch horizontally and stand upright, and put the stretcher behind your back with both hands. Push out the tensioner with both arms at the same time, wait for a moment after straightening, and then slowly recover.

Step seven?

Bend your feet sideways, step on the handle with one foot, bend your upper body sideways, hold the handle at the upper end of the tensioner with the same hand, bend your upper body to the opposite side hard, rest for a while, and slowly recover. Do it alternately on both sides

Step eight?

Straighten your legs, put your feet on the lower end of the stretcher, bend your upper body forward, hold the upper handle of the stretcher with both hands, lift your upper body with the strength of your back muscles, stand still for a moment, and slowly recover.

Step 9

One end of the special wide cloth belt tied to the stretcher is put on the head, and the other end is fixed in front of the body to do neck flexion and extension, rest for a moment, and slowly recover. This action is mainly to exercise the muscles behind the neck and improve the flexibility of the cervical spine.

Step ten?

Pull your feet upright, hold the upper handle of the puller with both hands, fix the lower end, pull your arms up to the clavicle, bend your elbows, rest for a while, and slowly recover.

Special instructions:

1, if the tension is too large, it will instantly become anaerobic exercise, which will not play a role in losing weight, but will grow strong muscles.

2. For women to lose weight by using pulling equipment, the recommended pulling range is 45- 150 Newton.