How about elastic rope fitness? Elastic rope is a kind of fitness equipment, which has a unique effect in muscle exercise and can exercise back muscles. It is a very good fitness method and is very popular with young people. Just talk about elastic rope fitness today.

How about elastic rope fitness? 1 How about elastic rope?

It is one of the auxiliary devices that are very suitable for most people to exercise. It is also popular because of its soft texture, which is not easy to hurt the fitness crowd and has a good exercise effect on some muscles.

Of course, the popularity of elastic rope does not stop there. You should know that elastic rope has good fitness methods in lower limbs or upper limbs, such as biceps, triceps, chest muscles and legs.

Therefore, if it is really impossible to lift barbells, dumbbells or bench presses, then elastic rope fitness is the only choice!

Elastic rope and back muscles

How to train back muscles with elastic rope?

This should start with the following actions. First of all, the first action is to bend over and row the rope: step on the splayed rope (or use a long rope), stand parallel to hip breadth with your feet apart, and bend over at an angle of about 45 degrees to the ground.

The two hand-held handles are at the sides of the body, and the upper arm is slightly abduction at the sides of the body (abduction and muscle tightening are slightly different). Inhale and exhale by pulling the rope to the sides. Inhalation decreases.

Sit and row.

Fix the elastic rope in a lower position, bend your knees, lean forward, and hold the barbell vertically with your arms so that the barbell is slightly off the ground. Don't be depressed. The latissimus dorsi contracts, pulls up the upper arm, pulls the barbell as high as possible, and stands still for one second, so that the barbell slowly descends until the arms are completely straight and drooping. Inhale when lifting the barbell and exhale when lowering it.

bow

Fix the rope in a higher position, sit on the ground or kneel on one leg, keep the upper body straight and the lower body straight, hold the handle with both hands, inhale and exhale, contract the scapula, and pull back at the same time, with your arms close to your sides to form a chest posture. Inhalation decreases.

If you lean forward a little, make the trunk and elastic rope in the same direction and make a pull-down, the moving target will be different. If you open your arms to both sides when pulling down, you will get more exercise to the muscles above the column, the trapezius and rhomboid muscles of the deltoid.

Matters needing attention in using elastic rope

Check regularly. Elastic rope fitness has a service life, which is generally 1 year, and if it is a gym, it is generally 1 quarter. Therefore, it is necessary to find the safety hazards of elastic rope in advance to avoid accidents.

Avoid sunlight and contact with chemical solvents such as alcohol and gasoline. After use, it should be cleaned and properly coated with silicone oil to prolong the service life of elastic rope.

When fixing, you should choose a professional fixing belt and fix it on a solid object. When fixing it under the door, pay attention to locking the door. As for the tensile limit of elastic rope, the maximum tensile length of elastic rope is 6 times, and it is recommended to use it within 3 times.

How about elastic rope fitness? 2 What are the ways to use the elastic rope?

Upright rowing

Stand with your feet parallel, step on both ends of the rope, and grasp the middle of the elastic rope with both hands at a distance of about 20 cm. Hold your chest out, inhale and exhale, lift the elastic rope up to your chin, inhale and restore it down, pay attention to the whole process, and keep your hands close to your body. Perception is to lift your elbow.

Side lifter

Stand with your feet back and forth or parallel, step on the rope, put your hands on your sides, hold your chest out, and lean forward slightly. Keep your arms slightly flexed, inhale and exhale, abduct your arms, stop when your elbow is shoulder height, and inhale and return to your original position.

When doing this action, you should think about raising your elbow instead of your hand, so it is easier to find the feeling of deltoid contraction. This exercise can exercise the deltoid muscle well.

Pilates rowing

Sit on the yoga mat and wrap the elastic rope around your ankle several times evenly until the length in the relaxed state is exactly the same as the length from your hands to your ankle. Then pull the rope backwards alternately like rowing. During the whole process, the abdomen and arms should contribute, and the hips and the other foot should be used as body support.

Staggered flight

Step on the elastic rope with one foot, and remember to cross at the ankle, so it is easy to exert force. Raise your hands horizontally, like a seagull flapping its wings. This move can effectively exercise the arms and chest.

Back stretching

Standing posture, elbows straight, torso 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. Can enhance the strength of chest and back muscles (such as pectoralis major and latissimus dorsi).

What are the training methods of elastic rope arm?

Elastic rope single arm bending

Keep your feet shoulder-width apart and grab the rope at your sides with your arms. Then one arm slowly curls up, fingers outward, as if to touch the shoulder. During exercise (turn your hand upside down so that your palm is up), squeeze your biceps at the top. Slowly lower your hand back to the starting position and repeat the arm opposite you.

Pull the elastic rope back with one arm.

Step on the elastic rope with both feet, hold the elastic rope firmly with one arm and keep the other hand at the waist, and then start to exercise. Keep your knees bent, bend over and bend your arms and elbows 90 degrees. At the same time, keep your elbow at your side, slowly pull the handle back, then slowly return to the starting position and continue to repeat.

Flat lift in front of elastic rope

Stand with your feet parallel, step on the elastic rope, hold the handles at both sides of your body with both hands, 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.

Elastic rope composite elevator

Stand with your feet in parallel, step on the elastic rope, hold the elastic rope handles at both sides of your body with both hands, hold your chest high, and your body can be slightly lighter. Inhale, exhale, do side lifts, put your hands forward on your chest, and then raise your arms straight above your head. Go down to the front horizontal lift, then spread your arms horizontally and return to the side horizontal lift, and return to the initial position.

Elastic rope standing posture pressing shoulder

Step on the rope, stand with your feet back and forth, put your hands on your shoulders, palm forward, hold your chest out, inhale and exhale, and 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.

Elastic rope push-ups

Push-ups are a good way to exercise your chest muscles. If you are a master, you can add some difficulty to push-ups. We use figure-eight elastic rope to increase the difficulty. First of all, we put the figure-eight rope on our backs like this, and fix the handle of the sponge on our palms with both hands. Then we do push-ups.

Supine 8-string push

Put the rope on your back, lie on your back, and fix the handle of the sponge in your palm with both hands. Inhale and exhale until your arms are straight and your elbows are slightly flexed. Inhalation decreases.

Concentrated bending

Squat down or sit in a chair, separate your feet, step on the O-rope with your right foot, hold the O-rope with your left hand, put your elbow on the inner side of your left thigh, inhale and exhale, and bend your arm upward until the biceps brachii is completely contracted, pause for 1 ~ 2 seconds, and then inhale and slowly return to the starting position. Change the other arm. Say it again.