Squatting rope movement
Exercise parts: arms and legs
Answer: Hold the handle of the elastic rope with both hands, keep your arms at chest height and keep squatting posture.
B: Stand up straight slowly and stretch your elbows backwards.
Go back to action A and repeat 12- 15 times.
Stretching rope chest expansion movement
Exercise area: chest and arms.
Answer: Hold the handle of the elastic rope with both hands so that your arms are at the height of your chest and your palms are facing down.
B: At the same time, extend your arms forward and keep them straight.
Repeat 12- 15 times.
Elbow movement
Exercise site: arm
Answer: Sit in a chair, lean forward slightly, hold a dumbbell weighing 2-5 kg in each hand, push your arms to shoulder height, and bend your elbows 90 degrees.
B: Keep the elbow position unchanged and rotate the forearm upward.
C: Keep your arms straight forward and upward, and clamp your ears.
Repeat 8- 12 times.
Fitness ball rolling
Exercise site: arm
A: Put your forearm on the fitness ball, spread your legs shoulder width, straighten your back and tighten your abdomen.
B: Roll the fitness ball to the left with your forearm, then to the right, and finally to the middle position.
Repeat 8- 12 times.
Foot scratching exercise
Exercise site: legs
A: Lie on your back with your legs straight and your hands at your sides.
B: Lift your left leg, extend your right hand to your left toe, and try to touch your toe. At this time, your shoulders should leave the ground.
Go back to action A and repeat 10- 15 times on each side.
Jumping motion of elastic rope
Exercise site: legs
A: Tie an elastic rope between your ankles, with your legs spread apart. I feel the elastic rope tight and squat down.
B: Jump backward with your left foot, and then follow with your right foot.
Repeat 15-20 times.
big air 2
Exercise site: legs
A: The left leg crosses the right leg and is placed behind the left leg. Bend your right leg 90 degrees and lift your right arm horizontally to the right. The left arm crosses the right leg.
B: Cross-jump, and point your arms and legs at A.
Repeat 12- 15 times on each side.
Kicking exercise
Exercise site: legs
A: Standing posture, legs open, abdomen closed, right leg extended backward, knees bent and lunged down.
B: The center of gravity shifts to the left buttock, and at the same time, the right leg is kicked forward and upward to keep the leg straight.
Go back to action A, repeat 10- 15 times, and then switch sides.