Complete illustrations of elastic rope fitness methods

During the training process, we will come into contact with various training equipment. Among the training equipment, some equipment is very good. Among them, the elastic rope is one, and many parts can be used with elastic ropes, but some people do not know what fitness methods are available for elastic ropes. So, what are the methods of fitness for elastic ropes? Let’s take a look.

Stand and squat

1. Open your feet shoulder-width as shoulder-width, step on the elastic rope, and pull the elastic rope high with both hands to the same height as shoulder-height as shoulder-width.

2. Do squat, be careful not to exceed the toes, and perform 20 times.

Shut down the lunge

1. Step on the elastic rope for the front foot and wrap the elastic rope to the hand. On the back of the arm, raise your hands above your shoulders.

2. Do a lunge and squat, pay attention to facing the toes directly forward, maintain balance in the center of your body, and perform 10 movements before changing your feet.

1. Put the elastic rope on your left foot and fix the elastic rope and then right foot.

2. Keep the right foot up between the feet and lift it up to the side, perform 20 movements, and then change the sides.

1. Stand with your feet shoulder-width and step on the elastic rope, lean your body forward slightly, and maintain the squat movement.

2. Do a rowing posture, pay attention to the bending of your arms to about 90 degrees, and perform 20 movements.

1. Stand with your feet shoulder-width and step on the elastic rope, lean your body forward slightly, and maintain the squat movement.

2. Do a rowing posture, pay attention to the bending of your arms to about 90 degrees, and perform 20 movements.

Standing chest push

1. Stand your feet as wide as your shoulders, wrap the elastic rope around your back, and spread your hands parallel to your shoulders about 90 degrees.

2. Use a chest push and slowly push forward, and perform 20 times.

Sitting shoulder push

1. Sitting in a sitting position, sit on the elastic rope on the elastic rope, place your hands on the upper arms in front of your face, and raise the elastic rope to the height of your ears, bend your elbows 90 degrees, and pay attention to the elbows completely downward and do not outward.

2. Slowly push your hands upward, perform 20 times.

Biceps curl

1. In a standing position, step on the elastic rope with your right foot, and press your right hand tightly against your body.

2 . Pull the elastic rope upward by the right hand at about 45 degrees to make a curling movement. Pay attention to fully straighten it after putting it down, and then change the sides 20 times.

Trice muscles stretch

1. Step on the elastic rope with the left foot, apply the right hand to the ear and keep the upper arm level, and pull the elastic rope from the back of the body with the right hand.

2. Pull the right hand upward to fully stretch, do the triceps stretching movement, and change the sides 20 times.

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