How to use a puller to train abdominal muscles

For male friends, you all want to have beautiful abdominal muscles, but if you want to train your abdominal muscles, you need to exercise more in your daily life to achieve it. In life, male friends can use the method of puller to help themselves achieve abdominal muscles, but the puller should be selected according to their own physique, and you must know the exercise method of the puller to achieve the effect you want.

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.

Hamstrings and calves:

(1) Calf muscles: Fix one end of the handle to the ground, hold the other end of the handle in front of the body with both hands, step the front of the foot on a 3 to 5 cm thick wooden block, keep the upper body upright, and do the heel raise movement.

(2) Hamstring muscles: Straddle a narrow bench with one foot on the ground and a handle fixed on the distal end of the other calf. Perform calf curls and return slowly.

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.

Through the article's introduction on how pull-up bands can help us develop abdominal muscles, I believe that male friends who want to train their abdominal muscles should all know how to train their abdominal muscles. Male friends, as long as you exercise according to the methods introduced in the article in your life, you will be able to see abdominal muscles after a period of time, but you have to persist.