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  Rally

  Rally, is a fitness exercise for the public equipment. The benefits of using the tensioner exercise is: the biceps is a muscle with two muscles, the main role is the flexion arm. In the bent arm, the same also used the other piece of muscle - brachialis. And only when doing some forearm lift of the movement, such as the high-tensioner bending or anti-high tension puller toys, brachialis can get full exercise. In addition, the forearm of the upper part of the main muscle brachial muscle, in the flexion arm movements also played a lot of role, and by pulling the lateral bending can make brachial muscle strengthening.

  Specifications

  【Features】:

  For the chest used to practice (chest prominent), biceps, triceps.

  【Matching】: No accessories

  【Level】: A grade product

  【Texture】: high-quality grip and high-strength extension spring

  【Maximum expansion】: including the handle, including 150 cm, both ends of the handle length of 30 cm, 120 cm long spring, the maximum expansion of 120 cm, to meet the needs of different height groups of fitness needs.

  Refer to the exercise method

  Chest

  Puller chest: the only way to get the line and shape of the medial chest muscle is the chest folder chest. Under normal pressure, chest muscle contraction only shows the arms straight in the chest, chest folder chest allows you to squeeze the maximum chest muscle, crossed by arms to stimulate the chest, chest tension continued tension. Each exercise to maximize the chest by squeezing the chest 1 - 2 seconds to get a further "burning." If you put the chest of the chest on the end of the chest training, you will get the best results. At this time the main part of the chest muscles will reach exhaustion. Exercises need to do all the work with the medial pectoral muscle, the focus on the upper and middle chest, the best use of the ramp form.

Biceps

  ⒈ arms tensioner curl: can throughout the entire range of motion to maintain the biceps brachii sustained tension. There are two forms of practice: First, the arms of the lateral tension puller, requiring the two upper arms always remain parallel to the ground; the other is the standing arms tensioner curl, requiring the upper arm close to the side of the body in front of the pull , Or pull the wire rope between the legs, from behind.

  ⒉ single-arm tensioner curl: the biceps can bifurcation in the muscle peak, the crack deepened and convex part of the widened, and the brachial muscle more prominent. By turning the wrist down and down the palm, you can exercise any part of the biceps in isolation, in the process of strengthening the biceps alone will not have a piece of auxiliary muscle first to exhaustion.

  Triceps

  Â '¢ Rally under pressure: the triceps can get a long time pressure, and can do at the bottom of the peak of the peak contraction in the last few exercises to produce a sense of burning like a sense of expansion of the triceps deep to the horseshoe The upper part has a very good strengthening effect.

  ⒉ pull arm neck flexion and extension: the main line is to shape the triceps and form, the use of low-intensity, moderate weight and many times, as far as possible in the contraction of the muscle contraction peak, the triceps get fire-like Swelling feeling.

  ⒊ single arm anti-grip Rally arm flexion and extension: by turning the wrist to the palm up and down, isolated to stimulate the triceps any part of the muscle highlights, especially the triceps medial and lateral head.

Remember: Rally exercise is not primarily to increase the muscle mass but to shape the muscles of the lines and shapes. To adopt a strict form of movement, the number of remain at 12 times / group. Practice to be accurate in place, where the need to practice where. Do not worry about adding some Rally training in the training, it will only add luster to your training.

Rally five springs can be adjusted according to the needs of people, before using the spring and handle the connection to straighten out, and carefully check the various parts of the security.

Function: The foot pedal pulls through the hand pulls, the foot, the grip force, the wrist strength, the chest and so on the training, achieves strengthens chest, back, waist, limb each part muscle shaping body shape role, also is various sports and martial arts attack and attack ideal auxiliary Training apparatus.

Exercise methods

  ⑴ high-type hands

  This movement allows you to do the curl while lifting the arm, so that your brachial muscles can be more effective exercise.

  Start position: the two handles hanging on both sides of the high pulley, people standing in the middle, each holding a pulley each hand, palms up, arms stretched to the sides of the pulley and parallel to the ground. Move your elbows to your head with a smooth motion, keeping the upper arm steady and the palms facing upwards. When the biceps are contracted to the maximum, try to pull them to the center. Then slowly return to the starting position. Added: You can also put a 90-degree straight chair in the middle of the two pulleys to complete the exercise in the seat.   ⑵ standing two-handed Rally curl

  This is the most basic curl movements, but also the most effective way to exercise. Adjusting the weight of the tensioner with an iron bolt is much simpler than adjusting the weight of the barbell or dumbbell. This saves time, makes the exercise more compact and more effective.

Start position: choose a medium-length bar, preferably the kind of rotation, hanging on the low pull pulley. The face of pulley standing, knees slightly bent, lower back slightly curved. Hands up palm holding bars, grip from shoulder width. ⑶ standing single-handed Rally curl

One-handed exercise can make the effect more concentrated, but also allows you to have the opportunity to use the palm of your hand (palm inward to palm up) to fully stimulate the biceps.

Starting posture: A single pull handle is attached to a lower pulley. Arm forward grip handle, the body slightly biased to the side of the axis, so you want to exercise the arm close to the tension device.

  Action: Elbow flexion (to maintain the stability of the shoulder), the handle will be pulled up at the same time smooth wrist; when pulled to the highest point palm up. And then back to the starting position. Arms alternately.

  Folding ⑷ Rally arm

  Tensioning the arm with a tensioner can maintain muscle tension at the beginning and at the end, which can not be done with free weights.

  Start position: the armrest on the armrest before the rally, so you sit on the bench, just in the face of tension. Attach a straight bar or curved bar with a rotatable outer cover to the lower pulley. The upper arm rests on the cushions of the armrest stool.

Action: keep your upper arm and elbow position fixed, bent arm will bar to the highest point. After a short pause at the highest point, slowly lower the bar to the starting position.

  ⑸ high-bit trans

  This unusual but very effective exercise, you can make your lower back in a relaxed state, while allowing you to avoid the momentum and body by swing to force the error, so that the elbow muscles to the limit.

  Starting position: Place a bench perpendicular to the tensioner and attach a short bar (preferably a rotatable outer cover) to the upper pulley. Body supine bench, head close to the Rally. Arms stretched and the body vertical, hands wide to hold the bar.

Action: keep the upper arm stable, gently elbow, pull the bar to your forehead. When the biceps contract to the maximum still try to drop, and then slowly return to the starting position.

  ⑹ supine puller curl

  In this sport, it is difficult to use other parts of the campaign to opportunistic. You can try to change the grip to achieve the best results.

Starting posture: Choose a medium-length bar (preferably a rotatable outer cover) that hangs on the lower pulley. Body lying on the ground, his arms straight, hands holding the bar, knees, feet pedal in the base of the Rally. Hands placed in the thigh, palms up, the rope from the legs through (but not contact).

  Action: control your upper arm on both sides of the body does not move, shoulder close to the ground, elbow, the power of the biceps to pull the bar above the shoulder. In the process of restoring the starting posture, keep the lower back naturally bent.

  ⑺ pull curl lift

  This action and dumbbell scoliosis have the same purpose. It focuses on the exercise of the forearm of an important muscle - brachial muscle.

Start position: a rope hanging on the low pulley, the body standing in front of the Rally, slightly lateral side. Hold one end of the rope with one hand, palm inward, arms fully extended in the side of the body.

  Action: Elbow flexion, the rope will be pulled to your shoulder, keep the wrist posture unchanged (do not turn the wrist, keep the palm inward). When pulling to the highest point, your thumb should be closest to your shoulder. The elbows abut against the side of the body for fixation. Then slowly put in place. Arms alternately.

  ⑻ Rally rope

  This action combines some of the advantages of barbell movement and dumbbell movement. The range of exercise included three muscles of the flexion arm, but the focus was on the biceps.

Start position: a rope hanging on the low pulley, arms straight, hands grasp the rope at one end, palm inward.

  Action: the upper arm to maintain a fixed, elbow flexion, the rope pulled to the shoulder. In the pull-up process, the smooth wrist to make your palm up. When the action ends, the palm should be right at you.

  ⑼ Tension posture

  This action retains the advantages of the traditional bent posture, while changing the pull of the line, making the entire process of resistance are present.

Start position: standing before the rally, the body and the tensioner vertical, to exercise the arm near the Rally, about 45-60 cm. Hold a grip on the low pulley, knees slightly bent, the body slightly forward.

  Action: try to keep your upper arm fixed, elbow flexion, the power of the biceps to pull the handle through the chest to the shoulder. When you reach the maximum muscle contraction position, the elbow should just point to the low pulley. And then return to the starting position. Arms alternately.

skills

  Rally as a public fitness exercise equipment, by the majority of fitness enthusiasts welcome. In order to ensure safe and effective use of tensioners exercise, we must note the following:

  ⒈ use of tension, do not wear sharp and valuables, so as not to affect the exercise, resulting in injury or unnecessary loss.

  ⒉ in the use of wire spring tension before, to check the wire spring hook structure and installation is strong, so as not to slip off, the occurrence of injury accidents.

  ⒊ wire spring tensioner pull the maximum distance of 150 cm, the tension of each spring is about 6 kg. Do not pull too long, otherwise the wire spring will lose its elasticity.

  ⒋ long storage of steel wire springs, wire rope or rubber band (belt, tube), such as rust or hard-aging, should not be used in order to avoid the process of pulling tensile fracture.

  ⒌ the use of wire spring tensioner or rubber tensioner before the end of the tension device to be firmly fixed to other objects, to prevent slipping or sudden rebound back injury.

  ⒍ use of wire spring tension device, wear long-sleeved sportswear and sports trousers, wire Rally do not close to the body to prevent shrinkage in the wire after the spring stretch shrinkage to clip the skin and hair.

  ⒎ the use of wire spring tension device, each wire spring must be hooked on the ring, hand grip handle pull. Do not hold a few large ring pull, to prevent too much concentrated in the wire coil spring, the wire spring pull bad.

  ⒏ After using the tensioner, be sure to wipe the rubber strip, wire spring and handle or handle on the sweat. Separate from time to wire springs, heavy hammer wire rope, the pulley and the lever on the axis of some rubbing oil to prevent rust.

  ⑨ When the action is completed, be sure to use the power of the muscle control spring, leather or hammer slow reduction, which can avoid spring, leather or heavy hammer wire rope collision and stacking phenomenon, and give full play to the Rally "concession" The unique advantages of the muscle to maximize the stimulation, so as to receive the best exercise effect

  ⒑ Before using the pulley heavy hammer, must check the firmness of the tensioner, do not grab the pulley heavy hammer pull on the pull, pick up the pulley hammer pull on the elected to prevent failure due to equipment failure and scattered and other causes of injury. To see the pulley reel hammer pull the bolt is in place, the screw is loose, fall off, the rope is strong rope, grip and pulley is installed firmly, so that preventive measures.

  ⒒ In the use of tension in the process, to develop the use of palm, grip belt, half-finger gloves, knee pads, belts and wrist protection equipment such as good habits.