Action essentials:
1. Stand with your feet parallel, step on both ends of the tension rope, and grasp the middle of the tension rope with both hands. The distance between your hands is about 20 cm. Hold your head high.
2. Inhale and exhale, and at the same time lift the tension rope up to the jaw. Inhale and restore it. Pay attention to the whole process. Your hand is close to your body, and the force you feel is to lift your elbow.
The target muscles of 6 posture-reversal birds: the posterior deltoid muscle and the trapezius muscle.
Action essentials:
1. Fix the tension rope at the head height, keep your feet parallel, hold your chest out, lean back, and hold the tension rope handle in front of your body with both hands.
2. The arms are slightly bent, palms are opposite or downward, and inhale. When exhaling, open your hands horizontally to your sides and restore them when inhaling.
7 Bend down and lift the target muscles: deltoid posterior bundle and trapezius muscle.
Action essentials:
1. Step on the tension rope, stand with your feet apart, cross the tension rope with your feet, bend your knees slightly, bend your hips, keep your back straight, hold the handle with both hands, and abduct your elbow at 90 degrees.
2. Inhale and exhale while pulling the tension rope to the level of the back arm and the ground. Inhalation decreases.
8-end gun sideways? Target muscle: deltoid muscle
Action essentials: Stand with two feet parallel, step on the tension rope with one foot, put your hands at your sides, and hold your head up and hold your chest high. When inhaling and exhaling, both arms are raised into a gun posture at the same time, and the palms of both hands are always kept downward, alternately.