(1) action essentials:

Action 1: Stand, with the trunk straight and stable, and feet fixed on elastic belt. Lift elastic belt forward with both hands, and slowly lower it to the highest point, keeping your elbows straight and not bending.

Action 2: Standing posture is the same as action 1. Lift elastic belt to both sides with both hands, and slowly control it to the top and put it down. Keep your elbows straight and don't bend.

Action 3: Standing posture is the same as action 1. Elastic belt can be fixed with one foot, and the other foot can be raised when practicing, or he can practice with one hand. The action is the same as 1 and 2, and elastic belt can pull forward or sideways.

Action 4: Standing posture, straight and stable trunk. The forearm is extended to fix elastic belt, and the other arm is pulled back. For example, if you bow and shoot an arrow, your hands are interchangeable.

(2) Function:

It can enhance the strength of shoulder and scapular muscles (such as deltoid and trapezius). Strengthening shoulder strength can improve the athletic ability of upper limb shoulder straps and prevent them from retrogressive aging.

2, upper arm muscle group practice.

(1) action essentials:

Action 1: Stand, with the trunk straight and stable, and feet fixed on elastic belt. Hold the belt with both hands, bend your elbow and slowly put it down at the highest point. You can also practice sitting posture.

Action 2: Standing posture is the same as action 1. Hold the belt with both hands, lift it up, lift it to your chest, and slowly put it down. You can also practice sitting posture.

(2) Function:

It can enhance the strength of upper arm and shoulder muscles (such as biceps brachii and deltoid muscle). ), and the strength of the upper arm can improve the flexion and extension ability of the upper limb.

3, chest and back muscle group exercises.

(1) action essentials:

Action 1: Standing posture, elbows straight, trunk straight and stable. Fix elastic belt around your hand, pull your hands away from the front to both sides, pull them to the maximum position and slowly put them back. You can also practice sitting posture.

Action 2: Standing posture is the same as action 1. Elastic belt raised his head to the top, kept his elbow straight, pulled it down to the back of his head, pulled it to the maximum, and slowly put it back. You can also do pull-down exercises by exchanging your head back and forth.

(2) Function: It can strengthen the chest and back muscles (such as pectoralis major and latissimus dorsi). )

Strengthening the strength of the chest and back can improve the movement and stability of the chest and spine and improve the breathing ability.

4, waist and abdominal muscle group practice.

(1) action essentials:

Action 1: Sitting posture, elastic belt can be fixed on other objects. Hold elastic belt in both hands, lean forward to the maximum position, and then slowly return. Pay attention to keep your head and body in the same plane, and don't bow your head.

Action 2: Sitting posture, elastic belt covers his feet and does sit-ups slowly. Elastic belt can also be fixed on the object behind the head of the body to increase the load and do sit-ups. Pay attention to exerting force on the back, and fix the upper limbs without exerting force.

(2) Function:

It can strengthen the muscles of the waist and abdomen. It can strengthen the protection of the spine and reduce pain such as low back pain.

5, lower limb muscle group exercises.

(1) action essentials:

Action 1: Half squat posture, step on elastic belt's feet, hold elastic belt with both hands, and slowly do standing and squatting movements. Pay attention to the elbow joint of both hands, and don't pull it by hand. You can also do exercises on one foot.

Action 2: Stand. Elastic belt is sleeved on the calf, supported by one foot, and the thigh drives the calf to expand outward, and then slowly retracts. Elastic belt can also be fixed on a desk and chair outside, with one foot inward, and then slowly recover.

(2) Function:

It can enhance the strength of lower limb muscles (such as gluteus maximus and quadriceps femoris). ).