Elastic rope is a sports tool that is often used in life. When we exercise, some sports require the use of elastic ropes. Of course, elastic ropes There are many benefits of ropes, such as fun, variety, affordability, portability, etc. So do you know what are the elastic rope training methods? Come and follow the editor to see how to train elastic ropes.
Upright rowing
Stand with your feet parallel, step on both ends of the elastic rope under your feet, grab the middle of the elastic rope with both hands, the distance between your hands is about 20 cm, and hold your chest and head up. Inhale, exhale and at the same time lift the elastic cord up to your chin, inhale and return it downwards, pay attention to the whole process, keep your hands close to the body, and feel that the force is lifting the elbow joint.
Standing reverse fly
Fix the elastic rope at the height of your head, stand with your feet parallel, raise your chest and raise your head, and lean back later. Hold the handle of the elastic rope in front of your body with both hands. Bend your arms slightly, palms facing each other or facing downwards. Inhale. When exhaling, open your hands horizontally back to both sides of the body. When inhaling, return to the original position.
Lift your legs after standing position
Attach one end of the elastic cord to a lower place and secure the other end to your right foot with an ankle strap. While exhaling, lift your legs back and up and hold for 1-2 seconds. Inhale and return to the original position. Switch legs.
Lie on your back and press down with your legs
Fix the elastic cord above the chest and abdomen, lie down with your back to the elastic cord, fix one end of the elastic cord on the left ankle joint with an ankle strap, lift the left leg, and make it perpendicular to the ground. Inhale, and when exhaling, straighten your legs downward, extend your hip joint, and contract your left buttock muscles. Inhale and return to the original movement. Switch legs for exercise.
Lateral raise
Stand with your feet parallel or front and back, step on the elastic rope under your feet, hold the handles with both hands on both sides of your body, and raise your chest and head. Lean forward slightly. Keep your arms slightly flexed, inhale, and when exhaling, abduct your arms until the elbow joint is at the same height as your shoulders, then inhale to return to the original position.
Lean over and raise to the side
Stand with your feet apart, keep your knees slightly bent, bend your hips and keep your back straight, step on the elastic cord under your feet, and cross the elastic cord over your feet. Hold the handle with both hands, keep your elbow joints slightly bent, inhale, exhale and raise your hands to both sides until they are parallel to the ground, inhale and return to the original position.
Compound lift
Stand with your feet parallel andStep on the elastic rope under your feet, hold the elastic rope handles with both hands on both sides of the body, lift your chest and raise your head, and your body can be slightly forward. Inhale, and when exhaling, do lateral raises, bring your hands forward to your chest, and then raise your straight arms above your head. Return downward to the front raise, then extend your arms horizontally back to the side raise, and return to the original position.
❋ Tags: