How to use the puller fitness method?

Fitness exercises are always advancing with the times. No matter what time it is, there will always be people who love sports and fitness. The more traditional one is running, but now there are many new fitness methods, and the effects are quite good. Many people don’t like going to the gym, so they can buy a pull-up machine and do fitness at home. So what are the methods of fitness using pull-up bars? How to use a puller for fitness? Here, I will tell you some simple fitness methods using pull-up bars.

1. Raise both hands sideways

Stand with your feet apart; place the soles of your feet on the handles at one end of the left and right pairs of pullers, let your arms hang down at your sides, and hold the handles at the other end of the pullers with both hands; then, use force with both hands at the same time, and raise your arms straight to the sides. This exercise mainly develops the strength of the medial deltoid muscle.

2. Raise both arms in front of you

Stand with your feet apart; step on the handles at one end of a pair of pullers with each foot, hold the handles at the other end of a pair of pullers with each hand, and let your arms hang naturally in front of your body; then, raise your arms straight and horizontally forward with force. This exercise mainly develops the strength of the posterior deltoid muscles.

3. Supine straight arm chest expansion

Lie on your back on a jump box or bench; hold the handles of the puller with both hands, and raise your arms straight up; then, pull your hands to both sides at the same time and raise them horizontally. This exercise mainly develops the strength of the deltoid muscles.

4. Supine bent-arm pull

Lie on your back; hold the handle at one end of the puller with both hands, and fix the other end on an object above your back; then, start by bending your elbows and pull the puller with both hands until your hands are pulled in front of your body and your arms are fully extended. This exercise mainly develops the strength of the forearm muscles.

5. Chest raise

Stand with your feet apart; raise your arms horizontally to the sides, hold a puller handle in each hand, and fix the other end of the puller handle on an object behind you at shoulder level; then, pull your hands forward with force and raise them horizontally in front of your arms. This exercise mainly develops the strength of the pectoralis major.

6. Upright Curl

Stand with your feet apart; place the soles of your feet on the handles at one end of the two pullers, hold the other handles of the pullers with your hands, with your fists facing up and your elbows slightly bent; then, bend your arms with force until your hands are level with your shoulders. This exercise mainly develops the strength of the biceps.

The editor has taught you several of the most commonly used methods of fitness using pull-up bars. Which one do you like more? When choosing a fitness method using a pull-up machine, you must consider many factors, including your physical characteristics and constitution. In addition, you must do warm-up exercises when doing fitness using a pull-up machine to prevent straining your body and causing unnecessary trouble.