How to use a puller to train your abdominal muscles

Having perfect and strong abdominal muscles is the fitness dream of almost all male compatriots. However, getting six-pack abs is not something that can be done overnight. Not only does it take a long time, but the exercise is also quite difficult and really hard. So how do you use a puller to exercise your abdominal muscles? I will give you a detailed introduction today, let’s learn together!

1. Training method for large muscle groups

Front thigh muscles: Use two pairs of pullers, step on the handles at one end of the puller with each foot, bend your elbows, and hold the other handle of the puller with both hands (palms facing back). The length of the puller is the distance from your hands to your feet when squatting. Then squat down, hold the handles with both hands close to the chest wall, and slowly extend your knees to stand up until your body is upright. Slowly restore. Keep your upper body upright while doing the exercise and slightly arch your waist.

Forearm muscles: Sit on a higher stool, step on one end of the handle with one foot, hold the other end of the handle with one hand, bend your elbow and place it on your thigh or in front of your abdomen, lean your upper body forward, and adjust the position of your elbow so that the spring is stretched. Use your other hand to hold the forearm of the hand holding the handle to keep it fixed. Then do forward or reverse wrist flexion and extension movements to exercise the forearm muscles.

2. Trunk muscle training method

Latissimus dorsi:

Practice on both sides at the same time: Hold the handles tightly with both hands and place them above your head, with your palms facing forward or downward, elbows slightly bent, press down on the handles with force, pull the springs behind or in front of your neck, and feel the contraction of your latissimus dorsi. Slowly restore. It is best for beginners to pull the spring behind the neck to prevent injury.

Unilateral exercise: Fix one end of the tensioner at a position higher than the shoulder by about the length of the tensioner spring. Turn sideways, hold the lower handle with the palm of your hand facing down, and bend your elbow slightly. Press the handles down until they are against your side. Slowly restore. This method can also be used to exercise the latissimus dorsi muscles on both sides. The method is: hold the handle with one hand on top and the other hand on the bottom, bend the elbow slightly, arch the waist backward, and press the handle down to the front of the abdomen. Slowly restore. The above two exercises also exercise the chest muscles at the same time.

The above is an introduction to the specific method of using a puller to train abdominal muscles. Friends who are interested can try it. Friends who exercise regularly should know that whether it is for the purpose of health preservation or for the purpose of getting in shape, fitness is a form of exercise that requires us to persist for a long time, and only by persisting can we see the effect.