① The back of the arm (Bye-bye meat/butterfly sleeve)
Pre-selected equipment: gantry
Handles that can be used are: rope-straight rod -v-shaped handle.
Detailed analysis of the action: first, adjust the gantry to the top, adjust the appropriate weight, hold the rope (straight handle) with both hands, hold your chest high, tighten your abdomen, make your arm vertical to the ground, press your forearm down when inhaling, and slowly put it back when exhaling.
Travel route (90- 180 and then back to 90).
Each group did 12 times.
Intermittent 60 seconds
Four groups will do.
② Back training
There are many kinds of top-down pull-down/sitting posture fitness equipment. As long as their functions are the same, you don't have to care too much about whether the names of the equipment are exactly the same.
The first move: high-level pull-down
Start: ① Adjust the seat height and counterweight.
② Adjust the grip distance between hands-both sides are consistent (shoulder width 1.5 times), raise your head, slightly tighten your abdomen, and don't exert too much force on your waist.
The second action: sit and pull back.
This action can be done on the frame or on a separate sitting back-pulling device. You can take a closer look.
Start: Adjust the seat height and counterweight.
The grip distance between the two hands is still relatively consistent, and there are different grip methods by choosing different handles or handles fixed on the upper section. Taking the handle of the fixed instrument as an example, it can be divided into vertical grip and horizontal grip. Both will do. ?
③ Front and rear leg training.
The first action: sitting posture, leg flexion and extension.
First of all: after selecting the weight, sit on the leg stretcher, with your ankles behind the seat cushion, your feet close to the ankle seat cushion, hook your toes, sit up straight, your hips and lower back close to the seat cushion, hold your head up, hold your chest out, tuck in your abdomen, hold the edge or handle of the seat and face forward.
Exhale: With your quadriceps, slowly extend your knee joint in the whole range and extend your legs to the maximum. Make sure the rest of your body stays still in your seat. Keep your muscles tense 1 sec.
Inhale: slowly lower the weight to the initial position, and ensure that the included angle before the calf does not exceed 90 degrees.
The second action: bend over and lift your legs.
According to the height adjustment equipment, lie on the leg bender with your knees just beyond the end of the prone board. Adjust the resistance roller pad so that the back of the ankle is just below the roller pad. Keep your torso straight and your legs fully extended.
Exhale: contract the back of the thigh, so that the roll pad moves to the hip (foot-hooking action), but don't lift the thigh off the pad. At the end of the action, try to squeeze the back side and pause1s.
Inhale: control the leg strength and slowly return to the starting position.
The third action: sitting in the leg (the opposite of sitting in the leg abduction) First: adjust the counterweight. Sit on the thigh adductor training machine and pedal. Adjust the position of the thigh baffle to make it close to the knee on the inner thigh, hold the handles on both sides of the seat with both hands, and lean your back against the back of the chair to keep your body stable.
Exhale: clamp your legs inward hard until they touch each other. In order to prevent the legs from rebounding after contact, this action should not be explosive. The strength should be relatively gentle, and the legs should be clamped1s.
Inhale: legs naturally abduct under the pull of weight. This process should be carried out slowly under full control, otherwise the risk of adductor injury will increase obviously.