What are the functions of the puller

Nowadays, people are busy with work every day and have little time for outdoor exercise, especially office white-collar workers. Most of them choose to go to the gym for exercise, or exercise at home using fitness equipment. So, what equipment in the gym can achieve comprehensive fitness effects? In fact, the puller is a good choice, so what are the functions of the puller?

1. Supine arm flexion and extension:

(Triceps) - Install the straight handle at the lower joint and lie on your back on a training bench with your head about 1 foot from the machine. Grip the handles with your hands shoulder-width apart and place your arms straight above your face. Keep your shoulder joints fixed, bend your elbows and lower the handles to your forehead, stop before they touch, and then straighten your arms. Note that your elbows should be tucked inward during the movement, and your upper arms should always be perpendicular to the ground.

2. Standing rope push-down

(Triceps) - Attach the rope handle to the high pulley. Face the machine and hold one end of the rope handle with each hand. Step back and let the wire tighten. Bend your elbows and move your hands up to the middle of your front body, with your forearms parallel to the ground. Keeping your upper arms still, press your forearms down until your hands are resting on either side of your thighs. Slowly return to the starting position and repeat. Focus on squeezing your triceps to straighten your arms during the movement.

3. Seated One-Arm Curl

(Biceps) - Fix the D-shaped handle to the left low pulley and place the training bench half a meter away from the equipment. Sit down and hold the handle in your right hand. Lean forward, extend your right arm, and place the back of your upper arm against your inner thigh with your palm facing up. Support your left leg with your left hand. Keep your right upper arm fixed and raise the handle in front of your shoulder while bending it. Restore after a short pause. After completing reps on one side, switch to the other arm. Focus on contracting your biceps at the top of the movement.

4. Low pulley chest cross

(shoulder muscles, brain muscles) - Install the D-shaped handles at the lower connections on both sides of the door frame pulley tensioner. Stand in the middle and hold the handles with your palms facing forward. Step your feet forward and backward, and stretch your arms to hold the wire taut. Bend your elbows slightly and use both hands to pull the handle along the arc to your chest. After a short pause, slowly return to the original position and repeat. Focus on contracting your chest muscles at the top of the movement.

5. High pulley chest cross

(Pectorals) - Attach the handles to the high pulley and keep your body in the same position as in the previous exercise. Hold the handles with your palms facing down, lean your upper body forward slightly, keep your back naturally straight, bend your elbows slightly, and use both hands to pull the handles forward and downward until they touch the front of your abdomen. Slowly return to the position when your elbows are slightly higher than your shoulders and start the next movement. Make sure your shoulders and chest are properly stretched before starting the movement.

In fact, there are many kinds of equipment in the gym, and the training effects of various equipment are different. The function of the puller can assist the whole body in exercise. It is a kind of exercise equipment with simple movements and is very suitable for whole body exercise. If you are interested, you can choose a pulley tensioner to exercise, and you can also train every inch of muscle in your body.