As the saying goes, "Autumn grows fatter when autumn begins." Indeed, in this slightly cool season, many people will gain weight unconsciously, and at the same time, the hard work of losing weight in spring and summer will be wasted. However, don't worry, this autumn's "point-to-point" body-building campaign targeting all parts of the human body with tension ropes is being sought after by beauty lovers. A small tension rope can not only help shape the body, but also make the body unsuitable for high-intensity exercise during the seasonal transition period such as early autumn. The elasticity and tension of the rope can well relieve the force on the body. At any time and any place, its change can bring wonderful "rope" effect!

Step 1

? Sit on the ground, keep your legs straight and close to the ground, keep your upper body straight, wrap the tension rope around your feet twice, hold both ends of the tension rope with both hands and straighten it horizontally to the back of your body. 15 is stretched into one group, and four groups are finished.

Effect: This action is mainly to exercise the muscles of the whole back.

Tip: When stretching the tension rope with both hands, keep your arms close to your body and don't spread them to both sides.

Second step

? Separate your feet, shoulder width apart, and step on the tension rope, so that the rope at the right end is longer and the rope at the left end is shorter. Pull the tension rope from the back of your body, lift your right hand upward, then slowly straighten your right hand as far as possible, and then slowly return to the original position. 15 pieces are stretched upward as a group, and then the left and right hands are exchanged to complete a group.

Effect: This action mainly exercises triceps. Practicing triceps well can make your arm lines clear.

? Tip: In the process of straightening your arms, keep your arms as close to your ears as possible to avoid shaking your body.

Third step

Lie flat on the ground, bend your legs together naturally, step on the tension rope, grab both ends of the tension rope with both hands and slowly leave the ground. With the tension of the tension rope, women with poor abdominal strength can help bend the trunk. 15 action as a group, complete 4 groups.

Effect: This action is mainly to exercise the upper abdomen. Compared with ordinary sit-ups, it achieves better exercise effect and is also helpful for intestinal movement.

Tip: When the upper body is off the ground, the lower back should be close to the ground and only the upper back should be lifted. If the lower back is also off the ground, then the hip joint moves more than the abdomen. ?

Fourth step

? Keep your feet apart, shoulder width apart, and step on the middle part of the tension rope to keep the length of both sides of the tension rope consistent and ensure uniform stress. Put the tension rope behind your shoulders, keep your arms and shoulders level, squat down slowly, and then get up and stand slowly. 15 Squats are a group, and 4 groups are completed.

Effect: This action mainly exercises the muscles of the front thigh, and uses the elasticity of the tension rope to increase the exercise intensity and achieve better exercise effect.

Tip: the direction of the knee joint is the same as that of the toe, the back is straight, the knee joint should not exceed the toe, and the hip should sit back, feeling that it is enough for the front object.

? Step five

Sitting on the ground, your legs naturally bend slightly, your hips sit in the middle of the tension rope, pull the tension rope at both sides of your body with your hands, and keep your upper arm and lower arm at 90 degrees. Then, slowly stretch your hands up until they touch each other on the top of your head, and then slowly stretch down. 15 is a group, and 4 groups are completed.

Effect: This action is mainly to exercise our shoulder muscles and reduce excess fat.

? Tip: Always put your arms at your sides and don't lean forward or backward.