Spring stretcher fitness precautions sedentary office workers and student parties need to get exercise. Exercise is very important in our daily life. Moderate exercise is good for health. Aerobic exercise can increase the oxygen content in our brain. Understand the precautions of spring stretcher fitness and move quickly!
Matters needing attention when using spring tensioner 1 fitness
Precautions:
1. Don't wear sharp and valuables when using the stretcher, so as not to affect the movement and cause injury or unnecessary loss.
2. 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 rusts, don't use it again to avoid breaking during stretching.
5. Before using the steel wire spring tensioner, one end of the tensioner should be firmly fixed on other objects to prevent slipping or sudden rebound from causing injury accidents.
6. When using the wire spring stretcher, please wear long-sleeved sportswear and sweatpants. The steel wire stretching machine should not cling to the body to prevent the skin and hair from being pinched when the steel wire spring contracts and resets after stretching.
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 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 wire 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.
Precautions for spring stretcher fitness 2 1, deltoid muscle training
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 with your left hand on the lower left of your back, keeping one end of the spring stretcher motionless, and holding the other end with your right hand to stretch upward.
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
The use of spring tensioners to clamp the chest can make the pectoral muscles squeeze to the maximum extent, 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.