With your feet clamped in the handle of the tension rope, you can kneel down and slowly prop up your body to form a flat plate.

Then do the cheating exercise rhythmically. Balance is very important.

2. Rally rope

Toll road

With your feet clamped in the handle of the tension rope, you can kneel down and slowly prop up your body to form a flat plate.

Then tighten the abdominal muscles, with the hips pointing to the ceiling and the back perpendicular to the ground as much as possible. Balance is very important, beginner, step by step, don't rush to do large-scale sports.

Support your hips with your arms.

Put your feet in the handle of the tension rope, hold your hands on the ground, and slowly support your body so that your heels, hips and shoulders are in line. Abdominal contraction. Say it again.

4. Knee-closed side panels

Both feet are in the handle of the tension rope, and one foot is placed on the other. Form a lateral position.

Driven by the strength of the abdomen, the knees are close to the chest to keep the body balanced.

5. Suspension stroke of guy rope

Grasp the handle with both hands, tighten the abdomen, divide your feet, and touch the ground with both feet.

By controlling the tension rope with both arms, the whole body leans backwards, keeping the head in a straight line with the hips and heels.

Pull the tension rope hard, make your body lean forward, press down, bend your arms and put your fist on your chest. Keep your back straight. The rope should not be turned out.

Pay attention to balance.

6. Tension rope single arm support

Single-arm support requires balance, uniform strength and core control.

7. Pull the rope, squat and jump.

Put one foot in the handle, step on it, and one foot will jump up quickly. Balance is very important at this time, and novices need to have a step-by-step process. The arm swings naturally.

8. One-arm squat

Stand with your feet wider than your shoulders. Put your arms together and grab the handle.

Squat down quickly, stand up and keep your back straight. Tighten the rope.

9. Cross balance

Stand with your feet together and grab the handle with both hands.

Lift your right foot and squat down to the left rear of your body. When your right knee lightly touches the ground, your right foot will not float on the ground, and then quickly return to the initial position. Keep your back straight and the rope tight.

10. Turn with the arrow-step tension rope.

Put the ball 20 cm away from the left foot. Put your right foot in the handle of the suspension rope. Keep the core tight, squat quickly, rotate your body at the same time, touch the ball with your hands, stand quickly, and stretch your arms in the opposite direction, and cycle this action.

1 1. Pull the rope and squat.

Keep your feet apart, put your arms at your sides, then squat down, then jump up quickly and repeat the process.

Note that when squatting, you need to squat as high as possible, but you need to ensure balance and the movement cannot be deformed.

12. Pull the rope backwards with one leg.

Keep your feet apart and grab the handle with both hands.

Keep your back straight, lean forward, support your body with one leg, and keep one leg in a straight line with your back until it is parallel to the ground. Say it again.

13. Rally rope sumo squat

Sumo squats, as the name implies, are like squats before a sumo competition. You can see that sumo usually squats several times in this position.

The same is true of this action. Stand with your feet apart, squat down, then get up without attitude, then squat down, and so on.

14. Squat in front of the tension rope

Stand with your back to the tension rope and touch the ground with your toes. Tighten your arms and put your fists at your sides. Grasp the handle with both hands, lean forward about 45 degrees, then squat down, stand up and repeat.