Target muscle: latissimus dorsi
Action essentials: Step on the 8-shaped rope, stand parallel to the hip width separately, bend down to make an angle of about 45 with the ground, hold two handles at both sides of your body, put your upper arms at your sides, and pull the rope to your sides when inhaling and exhaling. Inhalation decreases. You can also use a long rope in this exercise, and choose resistance according to your own strength.
2. Bend over and row (2)
Target muscles: upper back muscles and latissimus dorsi.
Action essentials: Prepare the action as above, open your upper arms and do rowing exercises. Slightly different from leaning over and rowing (1), upper arm abduction strengthens upper back muscles.
Sit and row.
Target muscle: back muscle
Action essentials: Fix the elastic rope at a lower position, sit on the ground, lean forward slightly, hold the handle slightly, straighten your arms forward, inhale and exhale, contract your shoulder blades, and at the same time pull your arms back and stick them to your sides to form a chest-hugging posture. Inhalation decreases. This action can be done in two ways. Shoulder joints are stretched and tightened on both sides of the body, and the strengthened muscle groups are different.
4.45 pull down
Target muscle: latissimus dorsi
Action essentials: Fix the rope in a higher position, separate your feet into a crouching position, hold the elastic rope handle with your arms straight forward, lower your head and bury your head between your arms, lean over and inhale, making an angle of about 45 with the ground, and pull your arms back while exhaling, and hold your head up and hold your chest high. Tighten the scapula. Inhalation decreases.
Pull it down
Target muscle: back muscle
Action essentials: Fix the rope in a higher position, sit on the ground or kneel on one leg, keep your upper body straight and your back straight, hold the handle with both hands, inhale and exhale, contract your shoulder blades, and pull your arms back at the same time, so as to form a chest posture. Inhalation decreases. If you lean forward a little, make the trunk and elastic rope in the same direction and make a pull-down, the moving target will be different. If you open your arms to both sides when pulling down, you will get more exercise to the muscles above the column, the trapezius and rhomboid muscles of the deltoid.
6. Half squat boating
Target muscle: back muscle
Action essentials: fix the rope at the same height as the thigh, with the upper body leaning forward and the lower abdomen pressing against the thigh, just like the swimmer's preparation posture before entering the water. Hold the handle with both hands and stretch forward, bow head down, put your head between your arms, inhale and exhale, pull your hands back to the junction of chest and abdomen, hold your head up and chest out, and tighten your back muscles. Recover when inhaling.
7. Bend over and row with one hand
Target muscle: back muscle
Action essentials: step in the middle of the elastic rope, stand with your feet apart, bend your knees slightly with your front legs, lean forward to keep your back straight, hold the chair or thigh with your left hand, hold the rope with your right hand, inhale, contract your back muscles when exhaling, and pull the rope backwards and upwards.
8. Help pull-ups
Target muscle: back
Action essentials: Pull-ups are good back exercises, but some people can't even complete several standard movements. It's a good idea to help with elastic rope. One end of the elastic rope is fixed on the horizontal bar, the other end is fixed on the foot, and then do pull-ups. Various grasping distances and grasping methods can be adopted.
9. Load pull-up
Target muscle: back
Action essentials: If you are a master of pull-ups and can do more than 15 at a time, you can add some difficulty to your pull-ups, fix the elastic rope at your feet or waist, and fix the other end at a low position. Then complete the pull-ups.
10. Hard graph
Target muscles: lower back, legs, buttocks and back muscles.
Action essentials: Stand on the long rope with your feet width apart from your hip joint, bend your knees until your thighs are parallel to the ground, lean forward, keep your back straight, hold the handles on both sides of your body with both hands, inhale, tighten your waist and abdomen when exhaling, stand up straight, hold your chest slightly, pause for 2 seconds, and then inhale and restore. You can use heavy objects to pull hard and practice with several ropes at the same time.