Rally rope fitness equipment
1 Stand up and lift your legs.
Exercise muscles: gluteus maximus
Action essentials:
1. Fix one end of the tension rope at a lower place, and fix the other end on the right foot with an ankle strap.
2. When exhaling, lift your legs backwards and upwards for 1-2 seconds. Inhale and return to the original position. Switch legs.
Use of tension rope
2 Lie on your back and press your legs down
Exercise muscles: gluteus maximus
Action essentials:
1. Fix the tension rope above the chest and abdomen, lie down with your back to the tension rope, fix one end of the tension rope on the ankle joint of your left foot with an ankle strap, and lift your left leg so that it is perpendicular to the ground.
2. Inhale, and when exhale, extend the hip joint downward with straight legs and contract the left buttock muscles. Inhale and return to the initial action. Change your legs for exercise.
How to use tension rope
3 Kneel and kick back
Exercise muscles: gluteus maximus
Action essentials:
1. Fix the tension rope with your left foot, kneel on the mat with your right knee, and hold the tension rope handle with both hands to support the ground.
2. Bend your left leg, inhale and push back when exhaling. Return to the initial action when inhaling.
Use of tension rope
4-sided stride movement
Exercise muscles: gluteus medius and gluteus abductor.
Action essentials:
1. Fix one end of the tension rope on your right foot, step on the tension rope with your left foot and hold the other end of the tension rope with your right hand. Feet apart, in a parallel posture.
2. inhale. When exhaling, take a step to the side with your right foot and squat at the same time. When you stand up, follow up with your hind legs and repeat the exercise.