Target muscles: deltoid and triceps brachii.

Action essentials:

(1) Push at the same time: step on the rope, stand back and forth with your feet, put your hands on your shoulders, palm forward, hold your chest out, inhale and exhale, and at the same time lift your hands up until your arms are straight, but keep your elbows slightly bent. Inhale and return to the starting position. If you want to increase the difficulty, stand in a parallel posture and put your feet on the rope. In this way, the tension of the elastic rope is enhanced.

(2) Alternate push: prepare posture, standing posture and shoulder push, and complete the action alternately with one hand.

2. Front horizontal lift (similar action: dumbbell front horizontal lift)

Target muscle: deltoid anterior bundle

Action essentials: Stand with your feet parallel, step on the rope, put your hands on your sides, and hold your head up and hold your chest high. Inhale, exhale, raise your arms forward to the ground level at the same time, inhale and restore.