No coach required to play with the gym adjustable pulley equipment

Downward stretching exercise

　　Adjust the lever to the direction of 12 o'clock and hold the handle with your right hand, stand 1 foot away from the machine, your feet slightly wider than your hips, your left foot slightly forward, your left arm down, and then do stretching exercises diagonally downward, keep your left knee bent, up and down once, do 12 times a day, and then change your left hand to repeat the exercise.

　　　Slant upward stretching exercise

　　Set the lever to the direction of 6 o'clock, face the machine, and your feet 2 feet away from the machine. Extend the right arm as far as possible, and bend your right leg to your hips Start practicing with the height of the part. Grasp the handle with your left hand to do diagonally upward stretching exercises. Do 12 stretching exercises a day, then change sides and repeat.

Back stretching exercises

　　The lever is still adjusted to 6 points, with your back facing the machine, grab the handle with your left hand, slightly bend your right leg forward, bend your left leg back into a bow character, then do diagonally upward stretching exercises with your left arm, stretch up as much as possible, and then slowly return to the starting position, stretch 12 stretching exercises a day, and then change sides and repeat the exercises.

　　Forward horizontal stretching Practice

　　Set the lever in the direction of three o'clock, hold the handle with your right hand, and the right side of your body is 2 feet away from the machine, bend the left leg forward and right leg backward, bend the right elbow, then pull the handle to the right shoulder, with the palm facing out, put the left hand on the hip, then do horizontal stretching exercises, do the same 12 times, and then change the side exercises.

　　Back bend exercises

　　Same adjust the lever to the direction of 12 o'clock, and the back is 2 feet away from the machine, the feet are slightly wider than the hips, the knees are relaxed, hold a handle with both hands, and the arms are facing Bend the inner side to the shoulder, then do stretching exercises on the back until the back is level with the ground, then do stretching exercises up and down, do 15 times, and repeat the exercises when changing sides.

　　Wait side pulling exercises

　　Set the lever to the 6 o'clock direction, stand on the right side of the machine, separate your feet and slightly wider than your hips, grab the handle with both hands at the same time, and then do stretching exercises diagonally upwards in the diagonal direction to maintain the flexibility of the body. When stretching, stretch your arms as straight as possible, do 12 stretching exercises, and then change sides and repeat the exercises.