1, stand on the shoulder. Although the tension rope is just an inconspicuous rope, as long as it is used, it can still exercise the deltoid and triceps brachii. The purpose of training can be achieved by using tension rope to stand and press shoulders. First, step on the tension rope, stand with your feet in tandem, hold the tension rope tightly with your hands, put your palms forward on your shoulders, then inhale, lift the rope up with your hands until your arms are straight, and then exhale to return to the initial action.

2. Side lift. Tension rope can also be used to train the middle bundle of deltoid muscle well. When doing side lifts, first keep a standard standing posture, keep your back straight, raise your head and abdomen, and lean forward slightly. Then step on the tension rope under your feet, put your hands on your sides tightly, and then start to stretch your arms until your arms and shoulders are at the same height. Hold this position for five seconds, and then slowly return to the initial action.

3. Rowing upright. Many office workers have more or less neck and shoulder pain and discomfort, and do not pay attention to exercising trapezius muscles, which leads to muscle stiffness and aggravation of discomfort. When rowing upright with tension rope, trapezius muscles can be well trained and neck and shoulder discomfort can be relieved. First of all, keep an upright posture, step on the tension rope under your feet, grab the middle of the rope, keep your hands shoulder-width apart, and lift the rope hard until you get down to your chin, and repeat the training.