(1) Push at the same time: step on the rope, stand back and forth with your feet, put your hands on your shoulders, palm forward, hold your chest out, inhale and exhale, and at the same time lift your hands up until your arms are straight, but keep your elbows slightly bent. Inhale and return to the starting position. If you want to increase the difficulty, stand in a parallel posture and put your feet on the rope. In this way, the tension of the tension rope is enhanced.
(2) Alternate push: prepare posture, standing posture and shoulder push, and complete the action alternately with one hand.
2. Target muscle: deltoid toe.
Action essentials: Stand with your feet parallel, step on the rope, put your hands on your sides, and hold your head up and hold your chest high. Inhale, exhale, raise your arms forward to the ground level at the same time, inhale and restore. Rowing upright (similar action: barbell rowing upright)
3. Target muscles: deltoid toe and trapezius muscle.
Action essentials: Stand with two feet parallel, step on both ends of the rope, and grasp the tension rope with both hands, with the distance between the two hands about 20 cm. Hold your head up and chest out, inhale and exhale, lift the tension rope up to your chin, inhale and restore it down. Pay attention to the whole process. Keep your hands close to your body and feel that your strength is to lift your elbow. Side lift (similar action: barbell vertical stroke)
4. Target muscle: deltoid intermediate bundle.
Action essentials: Stand with your feet back and forth or parallel, step on the rope, put your hands on your sides, hold your chest out, and lean forward slightly. Keep your arms slightly flexed, inhale and exhale, abduct your arms, stop when your elbow is shoulder height, and inhale and return to your original position. When doing this action, you should think about raising your elbow instead of your hand, so it is easier to find the feeling of deltoid contraction. This exercise can exercise the deltoid muscle well. Bend over and lift sideways (similar action: dumbbell bend over and lift sideways)