What are the best elastic rope training methods

Elastic rope is a common exercise tool in daily life. During the exercise process, some exercises require elastic ropes. Of course, there are many benefits of elastic ropes, such as helping you exercise anytime and anywhere, but the correct training method is also important. What are the best elastic rope training methods?

　　Elastic rope kneeling position kick back

　　Support the body with both hands and knees, with both arms and thighs perpendicular to the torso, and hold both ends of the elastic rope; bypass the elastic rope around the soles of the left foot, keep the posture quickly and kick the left leg. While keeping the thighs and calves straight, try to raise as much as possible, and when returning, let Try to be close to your chest. Do 15 times, then change your legs and repeat, do 3-4 sets. Rest no more than 45 seconds between groups.

The elastic rope half-squat and side-lifting legs

The legs are open and shoulder-width are shoulder-width. The elastic rope is around the soles of both feet, cross the legs and hold both ends with both hands, and bend the arms. This will make the elastic rope stronger and the legs bend 90°; lift your left leg, lift your legs as high as possible, and return to an upright state. Alternate the left and right legs 15-20 times, do 4 sets.

The elastic rope lying on your back, raise your legs

The elastic rope lying on your back, bend your knees, and place your feet flat on the floor, and the width of your hips. Action process: Go around the bottom of your right foot, hold both ends of the elastic rope with both hands, lift your sports legs as high as possible, closer to the ceiling, and then slowly lift your hips and hold them back for a few seconds. Do 15 times per leg, do 4 sets.

　　Tracing and kicking legs

　　Sit on a yoga mat and wrap the elastic rope around your ankles a few times until it is loose, and the length is exactly the same as when you raise your hands flat to your ankles. Then, just like rowing, pull the rope alternately backwards. During the whole process, the abdomen and arms must be exerted, and the hips and the other foot should be used as body support.

　　High-lifting leg

　　Using the elastic rope to wrap the middle of your feet, pass through the arch, step on, and then start doing high-lifting leg Move. The knees should be flush with the navel, stay at the highest point for half a second, then relax. Do 10 times per leg, then change sides, this is a set.

Running start

　　Set the elastic rope above the ankle, and do not affect the activity of wearing shoes. Take off in a running position, and spread your feet forward and backward while stretching your upper body naturally, just like you are preparing to jump through some obstacles during running. Pay attention to maintaining balance. Jump forward and backward 5 times with your right foot, then jump forward and backward 5 times with your left foot.

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