Correct practice method of stretcher
*** 1*** hands high stretch bending.
This exercise can make you bend over while raising your arms, which can make your brachial muscles get more effective exercise.
Starting posture: hang two handles on the high pulleys on both sides, with people standing in the middle, holding one pulley in each hand, palms facing up, and arms extending out to the pulleys on both sides, parallel to the ground.
Action: Bend the elbow, and pull the handles on both sides to the head with a steady action, keeping the upper arm stable and palms up; When the biceps contract to the maximum, try to pull to the middle. Then slowly return to the starting position.
Supplement: You can also put a 90-degree straight chair between two pulleys and complete this exercise in a sitting position.
***2*** Stand with your hands up.
This is the most basic bending exercise, but it is also the most effective way to exercise. It is much easier to adjust the weight of a stretcher with iron bolts than to constantly adjust the weight of barbells or dumbbells. This can save the interval time and make the exercise more compact and effective.
Starting posture: choose a medium-length rod, preferably rotatable, and hang it on the low-pull pulley. Stand facing the pulley with your knees slightly bent and your lower back slightly bent. Lift the barbell with your palms shoulder width.
***3*** Stand with one-handed puller bent.
Using the stretcher with one hand can make our exercise effect more concentrated and better. While using the stretcher, you can also have the opportunity to use the palm flip action * * * to turn the palm inward until the palm is up * * * to the biceps brachii.
Starting posture: hang the single handle on the low pulley. Hold the handle forward with one arm and tilt it slightly to the side of the axis, so that the arm you want to exercise is close to the stretcher.
Action: bend the elbow joint, keep the shoulder stable, turn the wrist smoothly, and pull the handle upward at the same time; Palm up when pulling to the highest point. Then reverse back to the starting position. The arms alternate.
***4*** Puller bracket bent
Lifting the arm with a stretcher can keep the muscle tension at the beginning and end, which is impossible when lifting weights freely.
Starting posture: put the armrest stool in front of the stretcher, so that when you sit on the stool, it is just facing the stretcher. Hang a straight rod or bent rod with a rotatable sheath on the low pulley. Put your upper arm on the cushion of the armrest stool.
Action: Keep the upper arm and elbow still, bend the arm and lift the barbell to the highest point. After a short pause at the highest point, slowly lower the lever to the starting position.
Matters needing attention in the use of tensioner
1. 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.
2. When using a stretcher, avoid using sharp objects, such as pens, keys, knives, badges, etc. It is best not to use them, but some valuables, such as watches, mobile phones, jewelry, etc. It is best to put it in a remote place so as not to affect exercise, cause damage or unnecessary losses.
3. The maximum stretching distance of the wire spring stretcher is 150 cm, and the pulling force of each spring is about 6 kg. Don't stretch it too long, or it will make the wire spring lose its elasticity.
4. Long-term storage of wire springs, wire ropes or rubber strip, pipes, etc. If it rusts or hardens, it should not be used again to avoid breaking during stretching.
5. When using the wire spring tensioner. Wear long-sleeved sportswear and sweatpants, and the wire stretcher should not be close to the body to prevent the wire spring from pinching the panel and hair when stretching and contracting.
6. Before using the wire spring tensioner or rubber band tensioner, one end of the tensioner should be firmly fixed or fixed on other objects by hand or foot, and it should be firmly held, firmly stepped, fastened and fixed to prevent accidents caused by slippage or sudden rebound.
7. 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 using the tensioner, be sure to wipe the sweat on rubber strip, wire spring, handle or handle with a dry cloth. Rub some lubricating oil on the wire spring, heavy hammer wire, pulley and lever shaft every once in a while to prevent rust.
9. After the action is completed, it is necessary to control the spring, the thong or the heavy hammer to recover slowly with muscle strength, which can not only avoid the collision and overlap of the spring, the thong or the heavy hammer wire rope, but also give full play to the unique advantage of the tensioner's "retreat" movement, so that the muscles can get the best exercise effect.
10, in the process of using a stretcher, we should develop the good habit of using protective articles such as palm protector, grip belt, half-finger gloves, knee pads, belts, wrist guards, etc. For example, when you exercise with a heavy wire spring, rubber band or heavy hammer, you need to wear a belt to protect your waist. Because when doing some movements, the waist will swing back and forth. Wearing a belt can make the waist relatively fixed and avoid injury.
165438+ Check whether the bolts of the pulley weight tensioner are inserted in place, whether the screws are loose and fall off, whether the wire rope is firm, and whether the grip and pulley are installed firmly, so as to prevent problems before they happen. Those who have seen it will see: