Five common ways to use a winding machine

　　There are a variety of fitness equipment to choose from, but the curling machine is a relatively rare type, but the scientific use of the curling machine can also achieve the effects of other equipment. Today, the editor will sort out how to use this unconventional equipment to help you master the secrets of fitness!

　　How to use the coiler

　　1. Two-hand high curler curl

　　This exercise allows you to do curls while raising your arms, which can make your brachialis muscles more effective. exercise。

　　Starting position: Hang the two handles on the high pulleys on both sides. Stand in the middle, hold a pulley in each hand, palms upward, and extend your arms toward the pulleys on both sides and parallel to the ground.

　　Action: Bend your elbows and pull the handles on both sides towards your head in a smooth movement, keeping your upper arms stable and palms upward.； When the biceps are contracted to their maximum, pull them toward the center as hard as you can. Then slowly return to the starting position.

　　Supplement: You can also place a 90-degree straight chair between the two pulleys to complete this exercise in a seated position.

　　2. Standing two-hand curler curl

　　This is the most basic curling movement, but it's also the most effective exercise. Using iron bolts to adjust the weight of the curler is much simpler than constantly adjusting the weight of a barbell or dumbbell plates. This saves time between intervals and makes your workout more compact and effective.

　　Starting position: Choose a medium-length bar, preferably a rotatable one, and hang it from a low pulley. Stand facing the pulley, with your knees slightly bent and your lower back slightly bent. Hold the bar with your hands palms up, shoulder-width apart.

　　3. Standing one-hand curler curl

　　One-handed exercises can make the effect more concentrated, and also give you the opportunity to use the palm turning movement (turning the palm inward to the palm upward) to fully stimulate the biceps.

　　Starting position: Hang a single pull handle from a low pulley. Stretch one arm forward and hold the handle, with your body slightly to one side of the axis, so that the arm you want to exercise is close to the curling machine.

　　Action: Bend the elbow joint (keep the shoulder stable), pull the handle upward while turning the wrist smoothly； When pulling to the highest point, palms face upward. Then reverse to return to the starting position. Alternate arms.

　　4. Curl arm curl

　　Performing arm curls with a curling machine allows you to maintain muscle tension at the beginning and end, which is not possible with free weights.

　　Starting position: Place the armrest bench in front of the curling machine so that when you sit on the bench, you are facing the curling machine. Hang a straight or curved bar with a rotatable jacket on a low pulley. Rest your upper arms on the backrest of an armrest stool.

　　Action: Keeping your upper arms and elbows still, bend your arms and raise the bar to its highest point. After pausing at the highest point, slowly lower the bar to the starting position.

　　5. Reverse high curler curl

　　This unusual but extremely effective exercise can put your lower back in a relaxed state, while allowing you to avoid the mistakes of relying on momentum and body swing to exert force, so that the elbow flexor muscles can be exerted to the extreme.

　　Starting position: Place a bench perpendicular to the curling machine and hang a short bar (preferably with a rotatable jacket) on the high pulley. Lie on your back on a bench with your head close to the curling machine. Stretch your arms perpendicular to your body, and hold the bar with your hands one hand wide.

　　Action: Keeping your upper arms stable, gently bend your elbows and pull the bar toward your forehead. When the biceps are contracted to the maximum, still pull down as hard as you can, and then slowly return to the starting position.

　　Fitness instructions

　　1. You must learn to protect yourself

　　Remember that fitness is for your own body. Do not overdo it or go too deep. This will cause damage to your physical condition or even injury! Never lose more than you gain like this! You can find a coach to recommend training volume to you and arrange training time or other content reasonably.

　　2. Don’t be afraid

　　Newcomers to the gym will always see gym goons in the gym, all with thick arms and big waists, which makes them fearful and resistant to fitness. Please give up this mentality. Those big fat guys also started to change from beginners like you.

　　3. Use equipment correctly

　　Beginners to fitness often experience tired hands when doing push-ups and pain in the neck when doing abdominal muscle exercises. In short, there is no response to the soreness, but it seems like they have exercised elsewhere. This is not a good thing. Non-standard movements will have no obvious effect on your training, and will increase your probability of injury. Please watch the video or find professional guidance.

　　4. Be prepared for warm-up

　　There are always people who start practicing after arriving at the gym, thinking that these are just a piece of cake. Then if you choose a heavier load, it may be a muscle strain. We cannot learn this method. We must warm up seriously before practicing. The exercise effect will be better after the body responds.