A tension machine is a common fitness machine, which can help people exercise a variety of muscle groups, including chest muscles, back muscles, arm muscles, etc. Here are some exercises for the tension machine to help you get the most out of it.
1. Pectoral exercises.
Tension devices can effectively exercise the pectoral muscles, and the most commonly used action is the tension device clamping the chest. This action stimulates the pectoralis major and pectoralis minor muscles, giving your chest a fuller and firmer chest.
The steps are as follows:1Adjust the tensioner to the appropriate height and stand on the side of the tensioner.
2.Hold the handle of the tensioner with both hands and open your feet back and forth, with your weight on your front feet.
3.As you inhale, pull your arms toward your chest and slowly return as you exhale.
4.Repeat the above movements, doing 10-12 reps per set, doing 3-4 sets.
2. Back muscle exercise.
Pullers can also be used to work the back muscles, and the most commonly used movement is the backgrip puller row. This action stimulates the latissimus dorsi and trapezius muscles, giving you a wider and stronger back.
The steps are as follows:1Adjust the tension to the appropriate height and stand underneath the tensioner.
2.Hold the handle of the tensioner with both hands behind your back, with your feet open in front and back, and your weight on your back feet.
3.As you inhale, pull your arm upwards and slowly return as you exhale.
4.Repeat the above movements, doing 10-12 reps per set, doing 3-4 sets.
3. Arm muscle exercises.
Tensioners can also be used to work arm muscles, including biceps and triceps, among others. The most commonly used of these movements are tension device flex and tension extension.
1.Tension curl: This movement works the biceps and forearm muscles.
The steps are as follows: aAdjust the tension to the appropriate height and stand underneath the tensioner.
b.Hold the handle of the tensioner with both hands and keep your feet open in front and back, with your weight on your back foot.
c.As you inhale, pull your arm upwards and slowly return as you exhale.
d.Repeat the above movements, doing 10-12 reps per set, doing 3-4 sets.
2.Tension Stretch: This movement works the triceps and forearm muscles.
The steps are as follows: aAdjust the tension to the appropriate height and stand underneath the tensioner.
b.Hold the handle of the tensioner with both hands behind your back, with your feet open in front and back, and your weight on your front feet.
c.As you inhale, pull your arms back and slowly return as you exhale.
d.Repeat the above movements, doing 10-12 reps per set, doing 3-4 sets.
The above is the exercise method of the tension machine, but everyone's physical condition and exercise purpose are different, so you need to choose the action and weight that suits you according to your actual situation. At the same time, it is important to pay attention to the correct posture and breathing pattern when performing any exercise to avoid injury and affect the effect of the exercise.