During the training process, we will come into contact with a variety of training equipment. Among the training equipment, some are very good, among which elastic rope Yes, and elastic ropes can be used in many places, but some people don’t know what fitness methods elastic ropes have. So, what are the elastic rope fitness methods? Let’s take a look.
Stand and Squat
1. Spread your feet as wide as your shoulders, step on the elastic cord, and pull the elastic cord up to shoulder height with both hands.
2. Do squats, making sure your knees do not exceed your toes. Perform the squats 20 times.
Lunge and Squat
1. Step on the elastic cord with your front foot, wrap the elastic cord around the back of your arms, and raise your hands above your shoulders.
2. Do lunges and squats. Pay attention to the toes facing forward and maintain balance in the center of the body. Perform the movement 10 times before changing feet.
Single foot side lift
1. Step on the elastic cord with your left foot and secure the elastic cord to your right foot.
2. Keep the center of your right foot upward and lift it to the side. Perform the action 20 times, and then switch sides.
Back row
1. Stand with your feet shoulder-width apart and step on the elastic rope. Lean your body slightly forward and maintain a squatting motion.
2. Do rowing position, pay attention to bend your arms to about 90 degrees, and perform the action 20 times.
Standing chest press
1. Stand with your feet shoulder-width apart, wrap the elastic cord around your back, and open your hands at about 90 degrees parallel to your shoulders.
2. Slowly push the chest forward for 20 times.
Seated shoulder push
1. In a sitting position, sit with your buttocks on the elastic cord, place your upper arms in front of your face, and lift the elastic cord to the height of your ears. Bend your elbows at 90 degrees, and be careful to keep your elbows completely downward and not abducted.
2. Slowly push up with both hands and perform the movement 20 times.
Biceps curl
1. Stand in a standing position, step on the elastic rope with your right foot, and keep your right hand close to your body.
2. Pull the elastic cord up with your right hand at an angle of about 45 degrees to perform a curling movement. Pay attention to fully straightening it after putting it down. Perform the movement 20 times before changing sides.
TricepsMuscle Stretch
1. Step on the elastic cord with your left foot, put your right hand against your ear and keep your upper arm horizontal, and pull the elastic cord from behind your body with your right hand.
2. Pull your right hand up until it is fully extended, and do a triceps stretch. Repeat the action 20 times before changing sides.