Introduction to the exercise method of women's tension rope

The tension rope is the equipment with the lowest presence among all fitness equipment. Many people do not understand the fitness effect of the tension rope and the fitness effect. In fact, the fitness effect of the tension rope is much beyond most imagination. The tension rope is made of latex with high elasticity. We need to exercise on the basis of the elasticity of the tension rope. Over time, it will naturally make the muscles in the whole body more stylish and the body curve will get better and better. So, do you know that the tension rope training movements suitable for girls to exercise are all Are there any? Otherwise, let’s learn about it together.

1. Pull and kicking

　　When training Pull and kicking, we should sit on the yoga mat and wrap the tension rope around our feet evenly. When wrapping until the length of the tension rope is loose, just extend your hands to the length of the naked feet. Then, alternate rowing movements on the left and right. When exercising, pay attention to using the buttocks and the other foot as support points, exert force on the abdomen and arms, and remember not to use the body's weight for training.

2. Horizontal rowing

　　Fix the elastic rope near the ground, stand vertically, and your feet shoulder-width. Hold the handle with both hands and place it in front of the body with the pulling force of the elastic rope, facing inward, and then use the power of the upper shoulder potassium bone clamping inward, pull the elastic rope back with both hands at the same time. At this time, the elbow position should be behind the body, and then return to the starting position, last for 20 seconds before resting, and then proceed to the next set.

3. Side lift of the shoulder

　　Fix the elastic rope at a horizontal position to the abdomen, stand vertically, and let the left shoulder face the place where the elastic rope is fixed, hold the handle with the right hand. After extending the right arm to the height of the shoulder, return to the starting position and change hands for 15 seconds. Note that the core should be maintained in the process, so that the shoulders can be kept stable and unmoved, so as to effectively activate the shoulders and keep the back muscles.

4. Pectoral muscle expansion

　　Similar to fix the elastic rope at the same level as the abdomen, with your body facing away from the fixing point, and your feet are in a standing position that is wider than shoulders. Expand your hands outward to the height of your shoulders at the same time and hold the handle. Pull the elastic rope forward at the same time until the two fists touch. Pay attention to the need to maintain a certain bending of the elbows during the process, and the movement lasts for 20 seconds before resting before proceeding to the next set.

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