1, upright lifting: exercise site: deltoid middle bundle. Action: Step on the elastic rope with both feet, hold the elastic rope with both hands at the same time, slowly and forcefully pull it up to the height of the stomach, and then slowly restore it. Tip: When you raise your hand, just pull it to the height of your stomach. Too high won't do much good, so don't shrug! Because the pull-ups will open the lungs, pull them up to inhale, and put them down to exhale.

2, lunge pull: training parts: hips, thighs before and after. Action: Step on the elastic rope with your front foot, wrap the elastic rope around the back of your arm and raise your hands over your shoulders. Do a lunge squat, pay attention to the toes facing straight ahead, keep the center of the body balanced, and do it 10 times before changing feet.

3. Bend over and pull: Training site: latissimus dorsi. Action: Stand with your feet shoulder width apart, step on the elastic rope, lean forward slightly and keep squatting. Do rowing posture, pay attention to the arm bending to about 90 degrees, and do the action 20 times.

4, chest push forward: exercise site: pectoralis major. Action: Pass the elastic rope around the back from the armpit, hold the rope for a proper length with both hands, and pull the rope forward until the hands are crossed on the chest, and slowly recover. Tip: Don't stoop, put your arms on your chest, and your arms don't have to be completely straight when you push forward. Exhale as you push forward.