Fix one section of the rope at a lower place, and fix the other end on the right foot with an ankle strap. Exhale and lift your legs back and hold for 1 to 2 seconds. Breathe back, switch legs.

2, supine leg press down

Fix the rope above the chest and abdomen, lie flat with your back to the rope, fix the elastic rope on the ankle joint of your left leg with an ankle strap, lift your left leg with a straight leg, perpendicular to the ground, exhale and stretch your hip joint downward with the straight leg, contract the muscles of your left hip, inhale and return to the original position, and change legs for practice.

Step 3 kick your leg back on your knees

Fix the rope with your left foot, kneel on the mat with your right knee, and hold the handle with both hands to support the ground. Bend your left leg and push it back. Exhale when pushing and inhale when recovering.

4, lateral stride movement

Fix one end of the elastic rope on the right foot, step on the rope with the left foot and hold the rope handle with the right hand. Stand parallel with your feet apart, exhale, lift your right foot to the side and squat at the same time. When you stand up, follow up with your hind legs and repeat this action.

5, standing leg abduction

Fix the rope at a lower place, one end of the elastic rope is fixed on the ankle joint of the left leg, the body is facing the elastic rope, the right leg stands on one leg, the right hand supports the chair or the wall to keep balance, and the left leg extends outward, so as to determine the abduction height according to personal ability and restore breathing. Practice changing legs.

Extended data

Advantages of using elastic belt for training: it is easy to carry and can be trained at any time. Lightweight, it is a training tool that can be carried around. It has nothing to do with gravity and can rotate freely. Resistance comes from elastic belt's elongation rather than gravity, so training is more free and changeable.

No inertia, no motivation, no leverage. Because the resistance provided has nothing to do with gravity, you can't use strength during training, and the training effect is better. It can imitate daily movements and improve functionality. Elastic belt training can be performed in any posture and any plane, which is more functional. ?

Baidu Encyclopedia-elastic belt

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