What are the training methods for elastic rope arm

When we are training, we will use a variety of training tools. Among the training tools, some tools are very good. Among them, the elastic rope is one, but there are also some requirements for using elastic ropes, but some people do not know how to train the arms of the elastic rope. So, what are the methods of training elastic rope arm? Let's take a look.

Elastic rope single-arm crimping

Both feet are shoulder-width, the arms grab the rope on both sides of the body, and then the arms on one side slowly curl upwards and point outwards, just like touching your shoulders, during exercise (turning your hands up). , make your palms upward), squeeze your biceps on the top. Slowly lower your hand back to the starting position, repeat the opposite arm.

The elastic rope pulls back with one arm

The elastic rope is stepped on the elastic rope, grab the elastic rope on one side and hold the elastic rope on the other side and keep it at the waist, and then start moving. Keep your knees bent, bent over, and bend the arms and elbows by 90 degrees. At the same time, keep your elbows next to you, slowly pull the handle back to the end, and then slowly return to the starting position and continue repeating.

The elastic rope is raised flat in front of the elastic rope

Stand in parallel with both feet, step on the elastic rope, hold the handle on both sides of the body with both hands, raise your head Push your chest. Inhale, lift your arms forward to the level with the ground when exhale, and restore it.

Stand with both feet parallel and step on the elastic rope under your feet. Hold the handle of the elastic rope on both sides of the body with both hands, lift your chest and raise your head slightly forward. Inhale, lift your hands sideways when exhale, then raise your arms forward to the top of your head. Reduce down to the front flat, then extend your arms horizontally and horizontally to the side flat, restore to the initial position.

Elastic rope standing posture push on your shoulders

Push the rope under your feet, stand both feet forward and back, hold the handle on your shoulders with both hands, palm forward, straighten your chest, inhale, and exhale while both hands upward Raise your arms straight, but keep your elbows slightly bent. Inhale and restore to the starting position. If you want to increase the difficulty, use a parallel standing posture and step on the rope with both feet. In this way, the pulling force of the elastic rope will be enhanced.

Elastic rope push-ups

Push-ups are a good way to exercise your chest muscles. If you are a master, you can add some difficulty to the push-ups. We use an 8-character elastic rope to increase the difficulty. First, carry the 8-character elastic rope to your body like this, fix the sponge handle on your palm with both hands, and then do push-ups.

8-character elastic rope to your back, lie on your back on the ground, and fix the sponge handle on your palm with both hands. Inhale and exhale When pushing upwards until the arm is straightened, keeping the elbow joint slightly bent. Inhale and restore.

Concentrated curl

Half-squat or sit on a chair, separate your feet, step the O-rope under your right foot, hold the O-rope with your left hand, pad the elbow joint on the inside of your left thigh, inhale, exhale and bend your arms upwards until the biceps are completely contracted, pause for 1 to 2 seconds, then inhale and slowly restore to the starting position. Change the arm on the other side to repeat.

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Illustrated illustrations of elastic rope fitness methods

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