Tensioner full body muscle fitness training plan

1. Exercise method for large groups of muscles

　　　The front muscles of the thighs: Use two pairs of tensioning devices, step on one end of the tensioning device with both feet, bend the elbows, hold the other end of the tensioning device with both hands (palm backward). The length of the tensioning device is the distance between hands and feet when squatting. Then squat, hold the handle with both hands and hands tightly against the chest wall, slowly stretch your knees until your body is upright. Slowly restore. Keep the upper body upright when doing the movements, and the waist can be slightly arched back.

　　　Forearm muscles Meat: Sitting on a higher stool, step on one end of the handle with one foot, hold the handle with the other hand, and bend the elbow to place the elbow on the thigh or in front of the abdomen, lean forward, adjust the position of the elbow, so that the spring is lengthened. Hold the forearm of the handle with the other hand to fix the forearm. Then do forehand or reverse wrist flexion and extension to practice the forearm muscles.

　　Posterior femoral muscles and calf muscles: (1) Calf muscles: One end of the handle is fixed on the ground, and hold the other end of the handle with both hands. In front of the body, step on a 3 to 5 cm thick wooden block, keep the upper body straight, and do heel lifting. (2) Posterior femoral muscle group: ride on a narrow stool, step on the ground with one foot, and one handle is fixed to the distal end of the other calf. Do the calf bending and restore slowly.

　　2. Exercise of trunk muscles

　　Latissimus dorsi:

　　Both sides at the same time: hold the handle tightly with both hands and place it above the top of the head, with the palm forward or down, and the elbow slightly bent. Press down the handle hard, pull the spring away from the back of the neck or in front of the neck to experience the feeling of contraction of the latissimus dorsi. Slowly restore. Beginners should pull the spring behind the neck to prevent injury.

　　Tele-sided exercise: One end of the tensioner is fixed at a place higher than the length of the spring of the shoulder, sideways, hold the lower handle with the palm of the palm of the same side down, slightly bend the elbow. Press down the handle until the handle is close to the side of the body. Slowly restore. This method can also be used to exercise the latissimus dorsi. The method is: hold the handle with one hand on the upper side and the handle with the other hand on the lower side slightly bend the elbow, arch the waist back, press the handle down hard to the front of the abdomen. Slowly restore. The upper two movements also exercise the chest muscles at the same time.

　　Other back muscles:

　　One end of the tensioner (two pairs) with both feet, straighten the lower limbs, bend the upper body forward, hold the handle of the tensioner forward or reverse with both hands, bend the elbows under the abdomen, lift the body and stretch the back until the upper body is upright. Restore.

　　3. Exercise method of the chest muscles

　　The tensioner is placed behind the body, hold the handle of the tensioner with both hands, bend the elbow forward, and lift the arms side to the side. Restore. Bend up and pull the side can also practice the chest muscles, and the effect is Better.

　　Fourth. Exercise of shoulder muscles

　　Stand up with both feet, step on one end of the handle of the tensioner with one foot, slightly bend the palm of the hand on the same side to hold the other end of the handle, put your hands on the hips on the other side, keep the torso upright. Do side springs to lift flat. Slowly restore.

　　5. Exercise of abdominal muscles

　　The exercise method is less used to exercise, and you can do "V" and various sit-ups.

　　The tensioner relies on elasticity to increase the load. The longer the pull is, the greater the load (resistance). You should slowly increase the amplitude of the movement, cut quickly to lengthen to avoid injury. In addition, prepare activities before exercise, especially stretching exercises.