What is the fitness effect of the cool fitness equipment tension device?

Exercise with a tension machine These four work well.

Changsha City Life 2018-02-15

It is very good to practice tension machines, and they are quite reliable in muscle training and shaping methods. So how do you exercise with a tension machine? What are the common types of exercise? If you are interested, then let's learn about it together!

1. The side of the tension device is lifted flat.

Tension device side lift essentials: Stand naturally, hold the handle in one hand in front of the pendant, bend the elbows slightly, and fists forward. Hold the handle and pull the cable behind you, while the other hand holds the instrument firmly for balance.

Some people will pull up from the front of you, but each has its own benefits, so you can try which method is more effective for you. Slowly pull up until your arms are balanced on the ground, with your elbows at the same height as your palms. Keep your palms facing down the entire time.

At the high point, stop for a second, slowly put back to the starting point, and repeat the specified number of times; Then repeat with the other hand. The puller side pull imitates the dumbbell side lift, concentrating on deliberately letting the deltoid muscle contract and force, rather than relying on the external rotation of the arms and shoulders to achieve the purpose of lifting.

2. Flat lifting in front of the tensioner.

Hold the handle of the tensioner with one of your hands. With your back to the tensioner, your hands are lowered to your side and your palms are facing back. Keep your body straight and your elbows slightly bent.

Raise your arms forward until your fists reach eye level, then slowly return to the starting position. One group repeats enough times to switch to the other hand.

When lifting and falling, keep the whole body upright, keep the arms straight, and focus on the anterior deltoid muscle, which is also a common way to train the deltoid muscles with a tension device.

3. Butterfly machine chest clamping.

Adjust the height of the seat so that the handlebars are at the same height as your shoulders, keep your arms slightly bent, pay attention to not open your arms too much (open to the back plane) so as not to hurt the shoulder joint, the weight should not be too heavy, pause for 3 seconds when adducting, and fully squeeze the pectoralis major muscle. Breathing: 1 natural breath for every 1 session.

Be sure to straighten your body, without the help of external force, use the pectoralis major muscle to exert force when clamping inside, and be gentle when relaxing and restoring. The elbow joint remains backward and outward, not downward, during the movement.

4. Pull down in a seated position.

Sit in the fixed seat of the pull-back exercise machine, and hold the handles at both ends of the upper bar with both hands according to the grip distance and grip requirements. Inhale, pull down the bar vertically from the top of the head to the back of the neck and shoulder level, or from the top of the head vertically down to the chest, pausing for 2-3 seconds; Then exhale and slowly restore along the same path; Do it repeatedly.

How to use a tension device to pull down, at this time, the shoulder muscles should be relaxed, and do not shrug the shoulders when the action is restored, which will affect the force of the latissimus dorsi; Do not swing your body back and forth, and keep your body perpendicular to the ground at all times.

The tension machine can have a variety of exercise methods, one device is multi-purpose, arm training, waist and abdomen training, leg training, chest training, etc. The tensioner is small, easy to store and release, can be used anytime and anywhere, stick to it, and say goodbye to fat.

1. Positive pulling: Stretch forward with both hands with a tensioner, bend the forearm and the big arm slightly, keep the center of gravity, and then pull outward, pay attention not to be too fast, according to your own situation, add or decrease the number of springs (exercise parts: pectoralis major, biceps).

2. Lifting: step on one end of the tension device with one foot, hold the other end of the tension device with your backhand, and lift upwards (note: do not pull too much, affecting the elasticity of the spring) (exercise parts: biceps, deltoids).

3. Pull up: Hold the tension device with both hands and stretch forward, the height is on the left and right of your head, the lower arm and the big arm are slightly bent, keep the center of gravity, and then pull outward, pay attention not to be too fast.

4. Back pull: hold the tension device behind your back with your backhand, and then pull to both sides (exercise parts: deltoid, trapezius, infraspinatus, supraspinatus, teres major, teres minor).

5. Side pull: hold the tension device in one hand and stretch it outward, hold the other end of the tension device in the other hand and pull it outward, and exchange both hands (exercise parts: biceps, triceps).

6. Posterior staggered pulling: stand with both feet, put the tension device behind your back, pull the tension device downward with one hand, and pull the tension device diagonally upwards with the other hand (exercise parts: deltoid, trapezius, infraspinatus, supraspinatus, teres major, teres minor).

The tension machine is a small fitness equipment, which can also be used at home, so let's talk about how to use the tension device.

01 Pull side.

One hand in front of the chest, the other hand stretched out to the side of the body, both hands hold the tensioner, force, this method can exercise the arm muscles, but at the beginning to try to pull, do not use too much force, so as not to hurt the muscles and bones, female friends use this method, you can appropriately reduce the number of springs, step by step practice.

02 Back pull.

You can also put the tension device behind you, hold the two ends of the tension device with both hands, and force both arms, this method can exercise the back muscles, and it is best to practice this way after you have a certain foundation.

03 Kick-on two-handed pull.

There is also a tension device that specializes in pedaling to exercise muscles, stepping on the sleeve at one end of the tension device, holding the other end of the tension device with both hands, and pulling back with both hands, this method can exercise the abdominal muscles, and women are more suitable for practicing with this method.

04 Foot-operated one-handed pull.

Step on the middle of the tension device with your feet, hold the tension device with one hand at each end, and pull it up in a staggered manner, this method can exercise the strength of one arm, which is suitable for male friends to practice arm muscles and make both arm muscles more developed.