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Cable, it is a kind of suitable for mass fitness exercises instruments. Use cable exercise benefit is: biceps is a two muscle head muscles, its main effect is flexor arm. In flexor arm, also use at other muscle - humerus muscle. While only doing some forearm elevate sport, like high cable bending heave or trans high cable toys, humerus muscle can get sufficient exercise. In addition, the forearm and the upper part of the major muscle humerus flexible arm action in flexor muscle, has also played a role, and through many cable side-bending heave can make brachial scratching muscle strengthened.

specifications

[function] : in to practice the chest (chest muscle prominent obvious), biceps and triceps.

[supporting] : no accessories

[level] : A grade products

[texture] : high quality grip handle and high strength above precision extension spring

[largest launch degrees] :

Including the handle for 150 centimeters,

Both ends of the handle length 30 centimeters

Reference method to practice

A, chest

Cable clamp chest: the only thing to do to get inside chest muscle line and morphological method is cable clamp chest. Under normal pressure, chest muscle contraction indicate only on the chest and arms unbend, cable clamp chest but allows you to the earth extrusion chest muscle, through his arms across to stimulate chest muscle, chest muscle continuous tense. Every training through maximum extrusion chest muscle 1-2 seconds make chest muscle further "burn". If the cable clamp chest on chest muscle training concluding part, you will get the best. Then the main part of chest muscle would reach exhaustion. Practice need to use inside chest muscle to do all the work, focus on the chest muscle upper and middle, had better use the superior oblique form.

Second, biceps

1, arms bend cable throughout the heave: can keep moving range throughout biceps of continuous tense. Practice form has two kinds: one is arms side flat cable bending lift, ordered the two upper arm always maintain with ground parallel, Another kind is station appearance arms bend lift, ordered the two cable brachial tight finite side, cable before pull up, or cable wire rope in between her legs, up from behind.

2, single arm cable bending heave: can make the biceps muscle peak in the bifurcate, make the crack deepen and broaden raised portion, and to make brachial muscle become more prominent. By turning the wrist that palm down and down, can isolate exercise biceps in any place, in a separate aggrandizement biceps process won't have a certain block auxiliary muscle first reached exhaustion.

Third, triceps

1, cable press: can make the triceps obtain a long time of pressure, and can at the bottom doing hard peak in the last several contraction, burning like swell practice produce of feeling, triceps deep into horseshoe-shaped like upper all have good reinforcement.

2, cable neck flexion: mainly after arm is molded triceps line and shape, with low intensity, medium weight and many times, as far as possible in muscle contraction bits are finally make peak contraction triceps get fire like swell feeling.

3), which include single arm against holding cable flexion: by turning the wrist make palms up and down, isolated stimulate triceps, the muscles of any part of the highlighted triceps, especially the medial and lateral head.

Remember: cable practice main not to increase muscle mass but to build muscle line and shape. To adopt strict forms of exercise, the frequency keep in 12 times/group or so. Exercises to accurately in place, where needed on the practice where. Don't worry in training and add some cable practice, it will only make you training tributes.

Cable 5 spring may, according to people need free adjustment, use before spring and handle connection buckle straighten, and examined each part is safe.

Function: by hand, foot cable foot, grip, achievement, enlarge bosom and other training to enhance its chest, back, waist, limb various spots muscle build a vigorous and graceful figure role, is all kinds of sports activities and martial arts training skillful ideal auxiliary appliance.

Exercise methods

(1) hands high cable bending lift

This movement makes you are lifted arms bend while doing lift, so can make your humerus muscle gets more effectively exercise.

The starting position: two handles hang on both sides, people standing high pulley in the midst, and each hand hold a pulley, palms up, arms to both sides pulley extends and parallel to ground. Hands high cable bending heave schemes

Action: elbow flexion bending, with smooth action will handle pulled to both sides of your head, keep brachial stable, palms up, When biceps shrink to maximize try to pull when among. Then slowly back to the starting position. Added: also can be in two pulley put among a 90 degree straight chair, to finish the exercises sitting pose.

(2) stance hands cable bending lift

This is the most basic bending move for, but it is also the most effective way to exercise. With an iron bolt adjusting cable weight, than constantly adjust the barbell or dumbbell slice weight much simpler. This saves time interval, make exercise more compact and efficient.

The starting position: select a root of medium length of shaft, it is better that can rotate, hang in low pull pulley. Facing the pulley stand, knees slightly bend and lower back slightly bent. Two hands holding shaft, holding up from about shoulder-width apart.

(3) stand one-handed cable bending lift

Single-hand exercise can make the effect to be more centralized, also can let you have the opportunity to use double palm to palm action (t1d to palm up), in order to stimulate biceps.

The starting position: put a single pull handle hung low pulley. Single arm forward grip handle, body tends to one side, make slightly axis that you want to exercise arm closer to cable.

Action: elbow flexion bending shoulder (keep stable), will handle pull upward and smooth turning the wrist, When to pull highs palms up. Then reverse reply to the starting position. Two arms of alternating.

(4) cable arms lifted. Torre

With cable underpinning heave exercise can arms in the beginning and end of the remain sarcous tensity, this is in the free weightlifting when unable to do so.

The starting position: will the bracket arm stool in cable before sitting stool, make you, just face cable. Will a moveable coat straight poles or curved poles hanged at low pulley. Will arm on the bracket arm of cushion for leaning on a footstool.

Action: keep your arm and elbow position motionless, flexor arm will lift on shaft to a peak. The top place pause for a moment, then will slowly shaft low to the starting position.

(5) trans high cable bending lift

An unusual but extremely effective movement, can make your back to be in a relaxed position, and also make you avoid by the sharpness and body sway to send force mistake, and elbow flexion muscle group develops acme.

The starting position: the perpendicular to the cable placed a bench, will be a short poles (had better have moveable coat) hang on high pulley. Body supine bench, head near the cable. On two arms stretched and body vertical, both hands with one hand holding the wide ruled.

Action: keep brachial stability, gently to elbow flexion, will shaft pulled to your forehead. When biceps shrink to maximize still try to drop-down and then slowly returned to the starting position.

(6) supine cable bending lift

In this sport, you can hardly with other parts of the movement to opportunistic. You can try to hold a change from reach the best exercise the effect.

The starting position: select a root of medium length of shaft (had better have moveable coat), hang in the low post pulley. Supine on the ground, body arms unbend, hands holding shaft, knees, double pedal live cable base. Put your hands on your lap, palms up, rope from two legs bundle after (but not touch).

Action: control of your arm is located in their sides motionless, shoulder to the earth, elbow flexion, with the power of the biceps will pull up to shoulder exactly above. In reply to the starting position in the process, keep back the natural bent the ruthless.

(7) cable side-bending lift

This action and dumbbell side-bending heave where it belongs. Which emphasize a piece of exercise forearm muscles -- humerus scratching important muscle.

The starting position: put a rope beam hanged in low pulley, the body from in cable, slightly to the side before. Single hand holding the rope bundle end, palm inward, arm in the side of the body stretch.

Action: elbow flexion bending, rope beam pulled to your shoulder, maintain wrist pose is changeless, maintain (don't turn wrist palm inward). When pull to the highest level, your thumb should be closest to your shoulder. Elbows close to the side of the body with a fixed. Then slowly put to in situ. Two arms of alternating.

(8) cable rope beam bending lift

The act of synthesis the barbell movement and dumbbell movement some merit. Exercise scope includes the flexor arm muscles, but focuses on three biceps.

The starting position: put a rope beam hanged in low pulley, arms unbend, each hand grip rope end, palm inward.

Action: upper arm elbow flexion bending, maintaining a constant, rope beam pulled to shoulder. In the process, pull up smoothly double wrist make your palms up. When the action is finished, palms should be on your right.

(9) prone position cable bending lift

This action retained the traditional prone position bend heave advantages, and changed the pull of lines, make whole action process resistance all exist. The starting position: stand in cable before, body and cable vertical, want to exercise an arm around cable, about 45-60 cm. Holding a hanged at low pulley handle, knees slightly sloping slightly bend and body before. Prone position cable bending heave schemes

Action: try to keep your arm stationary, and elbow flexion bending, with the power of the biceps will handle the chest pulled to shoulder. When you reach the muscle contraction largest position, elbows should be just point to low pulley. Then reply to the starting position. Two arms of alternating.

Edit this paragraph use skill

Cable as public bodybuilding exercise equipment, deeply the general fitness enthusiasts welcome. In order to ensure safe and effective use of cable exercise, must pay attention to the following:

1. Use cable, don't wear sharp and valuables, lest affect exercise, damage or unnecessary losses.

2. In use wire springs cable before, should check wire springs of hook structure and installation whether firmly, lest slippage, injury accident happened.

3. The maximum cable wire springs pull prevented distance for 150 centimeters, each of the tension of the spring is about 6 kilograms. Do not force too long, it will increase wire springs lose flexibility.

4. Storage already a long time of wire springs, steel wire pull string or strips (belt, tube), if already rust or stiff aging, unfavorable reoccupy, lest the pull due process happening ruptures.

5. Use wire springs cable or rubber strips before one end of the cable, cable to firmly fixed to the other objects, prevent olisthe or suddenly rebounded damage accidents.

6. Use wire springs cable when, want to wear long-sleeved suits and pants, steel wire cable movement in body, don't cling to prevent wire springs pull prevented contraction after reductive when GaShang skin and hair.

7. Use wire springs cable, each of the wire springs be sure to hook at large ring, use hand holding the handle force. Do not hold several big ring pull, in case the strength too focused on wire springs circle, put the wire springs pull bad.

8. Use it up, be sure to wipe after cable rubber strips, wire springs and handle or of the hands HanJi. Every once in a while to the wire springs, heavy hammer wire pull line, pulley and leverage on the axis of the focuser drawtube rub some lubricating oil, prevent rust.

9 when action after the completion of the must use muscle power control spring, they or heavy hammer slow reduction, which not only can avoid spring, they or heavy hammer wire leash collision and folding "phenomenon, and give full play to cable" concession sex "exercise are the unique advantages, the muscles get maximum stimulation, so as to obtain the best exercise the effect

10. In the use of pulley heavy hammer cable before, must want to check cable firm degree, don't grabbed pulley heavy hammer cable is dongguang, picked up a pulley hammer cable have reached, just because of equipment failure and scattered etc causes injury accident. To view pulley heavy hammer cable the latch whether inserted in place, screw loose, fall off, whether wire leash tightness, wrap and pulleys whether installed firmly, accomplish the bud.

11. In the process of using cable, want nurturance use protect palm, grip belt, half mittens, knee, belts and wristbands protection equipment such as the good habits.

Cable development

With the development of The Times, cable also began to walk fashion road. Clumsy cable only suitable for use in household, cannot meet people now anytime exercise requirements, inflammabies very poor and cable in use process is very dangerous. More safe, convenient use of cable can satisfy people's needs. Portable cable has gradually formed trend, more and more fashionable fitness crowd has started to use. Cable will become people to carry to be bestowed favor on newly.