Tension belt is an auxiliary equipment to exercise human skills. Below, I will share the fitness method of the tension rope for everyone, hoping to help you!
Upper arm muscle group exercise
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.
Function:
It can enhance the strength of upper arm and shoulder muscles (such as biceps brachii and deltoid muscle). ).
Strengthening the strength of the upper arm can improve the flexion and extension of the upper arm.
Chest and back muscle group exercises
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.
Function:
Can enhance the strength of 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.
Shoulder muscle group exercises
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.
Function:
It can strengthen the strength of shoulder and scapular muscles (such as deltoid and trapezius).
Strengthening shoulder strength can improve the exercise ability of upper limb shoulder strap and prevent the degenerative aging of shoulder strap.
Waist and abdominal muscle group exercises
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.
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.
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