What are the methods of fitness with pullers?

The puller is a common fitness equipment. For people who like to exercise their muscles, the puller is the best choice. There are many ways to exercise with a puller, which can achieve good training effects on the chest muscles, biceps and triceps. Friends who like to exercise their muscles can choose to use a puller to exercise the muscles of the upper body. Here are some of the puller fitness methods:

method

Chest

Chest press with a tensioner: The only way to get the definition and shape of the inner pectoral muscles is to do the chest press with a tensioner. Under normal pressure, the contraction of the chest muscles only means that the arms are stretched straight in front of the chest, but the chest clamp allows you to squeeze the chest muscles to the maximum, stimulate the chest muscles by crossing your arms, and keep the chest muscles tense. Each exercise further "burns" the chest muscles by squeezing them as hard as possible for 1-2 seconds. You'll get the best results if you place the chest press at the end of your chest training. At this point the main part of the pectoral muscles will have reached failure. During the exercise, you need to use your inner chest muscles to do all the work, focusing on the upper and middle parts of the chest muscles, preferably using an oblique form.

Biceps

⒈ Double-arm tensioner curl: It can maintain continuous tension on the biceps throughout the entire range of motion. There are two forms of exercise: one is the double-arm lateral puller curl, which requires the upper arms to always remain parallel to the ground; the other is the standing double-arm puller curl, which requires the upper arms to be close to the sides of the body, with the puller pulled up in front of the body, or with the puller wire rope between the legs, from behind.

⒉ Single-arm tensioner curl: It can make the biceps brachii bifurcate on the muscle peak, deepen the crack and widen the bulge, and make the brachialis more prominent. By rotating the wrist so that the palm faces down and downward, any part of the biceps can be isolated and strengthened without any auxiliary muscle reaching failure first in the process of strengthening the biceps alone.

Triceps

⒈ Press down with a puller: It can put pressure on the triceps for a longer time, and allow for a difficult peak contraction at the bottom. The last few exercises will produce a burning and swelling sensation, which has a good strengthening effect on the deep layer of the triceps to the upper part of the horseshoe.

⒉ Behind-the-neck arm flexion and extension with a pull-up bar: This is mainly aimed at shaping the lines and shape of the triceps. Low intensity, medium weight and multiple repetitions are used. Peak contraction is performed in the contracted position of the muscle as much as possible, ultimately giving the triceps a burning sensation.

⒊ Single-arm reverse grip puller arm extension: By rotating the wrist so that the palm faces up and down, any part of the triceps can be isolated and stimulated to highlight the muscles, especially the medial and lateral heads of the triceps.

The above introduces several fitness methods related to pull-up bars. Muscle training cannot be completed overnight and requires persistence and patience. At the same time, before exercising, be sure to check the puller to see if there is any fault. If the puller causes harm to the human body during exercise, the purpose of exercise will not be achieved and the body will be hurt. This is not worth it.