Do you know the exercise method of spring stretcher? Many girls don't know what this is for. Spring tensioners are very suitable for boys to exercise their muscles. Next, I'll tell you something about the exercise method of Spring Zhang Liqi. Let's have a look!
Do you know the exercise method of spring stretcher? 1
Positive position pull
Stretch your arms forward, bend your elbows slightly, and don't exceed your eyes. Stretch the stretcher to both sides, and don't move back and forth too much to prevent borrowing. If it doesn't work, reduce the spring to ensure the action is in place.
pull up
The action is as before, but the height is above the head, and the feeling of pulling to both sides, the main chest training, the spring can be appropriately increased than the normal position.
Lift with one hand
Stand with your feet in parallel, step one end of the spring under your right foot, hold the other end of the spring tightly, keep your upper arm still, fold your forearm up hard and stretch it up and down repeatedly.
Defender pull
Check your feet in parallel, separate your legs, and pull your back hands to both sides, repeatedly. This action is mainly to practice shoulders.
Staggered backward pull
Stand with your feet parallel, your legs apart, and pull up and down with two hand-held tensioners behind you. After reaching the limit, relax gently and repeat.
How much Zhang Liqi do you usually need to pull?
Stretcher is a multi-purpose fitness equipment, which can not only exercise latissimus dorsi and other muscles, but also exercise the muscles on the arms and thighs. Its functions are very extensive.
Many people will use fitness equipment to keep fit. They think that fitness equipment can make their fitness exercise better. In fact, using the equipment incorrectly will hurt ourselves. Before using the equipment, you should know the contraindications and precautions of using the equipment in order to exercise safely.
What you need to know about fitness equipment taboos
Spacewalkers, avoid swinging too much.
Spacewalker is the most popular fitness equipment. It is popular because many people think it is easy to play, effortless and enjoyable to swing around.
Doctors say that spacewalkers are actually very prone to strain their lumbar muscles, especially the muscles of the elderly. Due to aging, water is reduced and flexibility is poor. If the legs swing too much and too fast, it is easy to strain the muscles around the spine.
Therefore, it is best for the elderly to swing their legs about 45 degrees Celsius when doing "spacewalk", and the frequency is best for 3-4 seconds at a time.
Old people with osteomalacia of hip joint should not play with pedals.
Pedals are mainly used to exercise the strength of lower limbs and waist, and are not suitable for the elderly who have already suffered from osteomalacia of hip. The so-called osteomalacia of hip joint, the main symptom is that there is often pain below the knee, and you will feel weak when going up and down the stairs. For such an old man, the bearing function of hip joint is not good. If you pedal again, your knee extensor may be damaged, which will aggravate the original symptoms.
Don't touch the riding machine if you have a herniated disc.
This instrument moves up and down by the strength of hands and feet, so as to stretch the whole body and achieve the purpose of moving joints in all parts of the body. According to the truth, this sport is very suitable for people who often sit at their desks and have strain on their neck muscles and waist muscles. However, if the disease has developed to disc herniation, don't use this instrument, because the spine can't stand the "tossing" of the riding machine.
If you want to play with tractors, try pull-ups first.
The function of upper limb tractor is similar to going to hospital for traction treatment, which is beneficial to stretching muscles and preventing disc herniation. But it is suggested that those elderly people who are not strong enough should not play this sport.
To test your hand strength, whether you can do pull-ups is the standard. If an old man can't finish pull-ups, he might as well choose other stretching exercises.
In addition, many elderly people like to use leg press to exercise their flexibility. The doctor reminded that it is best not to lift the leg beyond the shoulder joint, otherwise it is easy to strain the ligaments and muscles of the hip joint.
The waist twisting device rotates with the amplitude not exceeding 180 degrees Celsius.
Pay attention to controlling the range of twisting, slow and gentle, otherwise there is a risk of pulling the lumbar muscles. The doctor suggested that the twisting range should not exceed 180 degrees Celsius, and the frequency should be controlled in 3-4 seconds to complete an action.
We should avoid hurting ourselves when using fitness equipment. Besides being prepared, we can also use protective gear. Exercise elbow pads are a good choice. We can choose suitable exercise elbow pads according to our own situation. The main purpose of this is to avoid injury.
What problems should beginners pay attention to when using fitness equipment?
With the development of national fitness activities and the popularization of fitness knowledge, more and more people participate in fitness activities, and a comfortable, clean and fully functional gym has become the first choice for people's fitness activities.
Many people enter the gym for the first time, facing the dazzling array of gym equipment, they know nothing and have no choice. You should follow my explanation to understand the matters that beginners need to pay attention to when they go to the gym.
Pay attention to the accuracy of posture when using a stretcher. First, grab both ends of the stretcher and hold the handle tightly. Then, the legs are shoulder width apart, and the stretcher is parallel to the chest and separated from the chest by a certain distance. Stretch your arms slowly and forcefully to both sides in a steady motion until your arms are completely straight, then stop and slowly relax your arms to restore the stretcher to its original state. During the whole process, try not to get close to the chest to avoid pinching the chest.
Put the puller behind your back, grab both sides of the puller with both hands, separate your legs, slowly pull the puller until your arm reaches the limit, then slowly let go, and so on. Mainly to exercise latissimus dorsi, but also to exercise shoulder and arm muscles.
Matters needing attention in the use of tensioner
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.
When using the tension device, we need to pay attention to safety. After the action is completed, you must control the spring with muscle strength, don't loosen it at once, and slowly recover. This can not only avoid the collision and overlap of the spring wire rope, but also give full play to the unique advantages of the tension device "retreat" exercise, so that the muscles can be stimulated to the maximum extent and the best exercise effect can be obtained.
Do you know the exercise method of spring stretcher? 2 Pull into the correct position.
Stretch your arms forward, bend your elbows slightly, and don't exceed your eyes. Stretch to both sides. Don't move your body back and forth too much, so as not to lend your strength. If it doesn't work, you'd better reduce the spring to ensure the action is in place.
pull up
The action is as before, but the height is above the head, and the feeling of pulling to both sides, the main chest training, the spring can be appropriately increased than the normal position.
Lift with one hand
Stand with your feet in parallel, step one end of the spring under your right foot, hold the other end of the spring tightly, keep your upper arm still, forcibly lift your forearm up and stretch it up and down repeatedly.
Defender pull
Check your feet in parallel, separate your legs, and pull the two hand-held tensioners at the back to both sides, repeatedly. This action is mainly to practice shoulders.
Staggered backward pull
Stand with your feet parallel and your legs apart. Pull the two hand-held tensioners up and down at the back, gently relax after reaching the limit, and repeat.