Elastic rope should be combined with breathing during exercise, generally exhaling when exerting force and inhaling when resuming action. In order to get the exercise effect, each movement should be repeated at least 10 ~ 15 times. For people who are not used to sports, because of their small muscle strength, although sports injuries are not easy to occur during strenuous actions, they should be slowly recovered in a controlled way during recovery (if it takes 2 beats to recover, it takes 3 beats to complete the recovery action) to avoid sports injuries. Now, please put down your snacks, leave the computer desk for a while, and follow us to a beautiful and elegant life!
1 type: vertical lifting
● Exercise site: middle bundle of deltoid muscle ● Efficacy: eliminate arm fat, improve arm muscle strength and shape beautiful shoulders ● Action: step on the elastic rope with both feet, hold the elastic rope with both hands at the same time, slowly and forcefully pull it up to the height of the stomach, and then slowly recover. ● Tip: When you raise your hand, just pull it to the height of your stomach. Too high won't do much good, so don't shrug! Because the pull-ups will open the lungs, pull them up to inhale, and put them down to exhale.
Type 2 head is lifted backwards.
● Exercise site: triceps brachii ● Efficacy: powerfully solve butterfly sleeve and grandma's arm ● Action: stand back and forth with both feet, step on the elastic rope with one foot, grab the elastic rope with both hands behind your head, slowly pull the elastic rope up, and then restore it. ● Tip: Pull up your arm until it is straight, and avoid straightening your waist during the movement. The correct way is to pull up, not forward!
The third type: push the chest forward.
● Exercise site: pectoralis major ● Efficacy: strengthen pectoralis major and beautify the chest ● Action: wrap the elastic rope around the back and pass through the armpit. Hold the rope with both hands for an appropriate length, pull the rope forward until your hands are crossed on your chest, and slowly recover. ● Tip: Don't bend over and hold your arms in your chest. When you push forward, your arms don't have to be completely straight. Exhale as you push forward.
Type 4: Arm Drop-Down
● Exercise site: latissimus dorsi ● Efficacy: eliminate back fat ● Action: grab the elastic rope with both hands and lift it, fix it with one hand, and slowly pull the other hand down to the same side of the body, then move back up, and change sides after doing 10 ~ 15 times. ● Tip: Keep your arms straight when pulling down, otherwise your back muscles will not be exercised enough.
Type 5: Bending with both arms
● Exercise site: biceps brachii ● Efficacy: eliminate arm fat and enhance muscle strength ● Action: Hold both ends of the elastic rope with both hands, step on the elastic rope with both feet, slowly lift the arms and elbows to the shoulders, and then slowly recover. ● Tip: During the movement, the elbow should clamp the body, the wrist and elbow should be straight, and the reduction action must be slow.
Type 6: Hind Leg Lift
● Exercise site: hip muscles ● Effect: modify the body shape, and the hip lifting effect is obvious ● Action: put the elastic rope on the ankles of both feet, with the toes slightly outward. Slowly lift the hind foot to 10 to 15 cm, and then slowly recover. ● Tip: Leg lifting is most suitable for hip lifting! However, we should pay attention not to waist movements, but to hips in order to fully exercise hip muscles.
Type 7: Side Leg Lift
● Exercise site: gluteus medius ● Effect: modify the body shape, correct the pelvic position, and improve the relaxation and inelasticity of the buttocks ● Action: put the elastic rope around the ankle and stand with your feet parallel. Slowly lift one leg to 45 degrees with the body, slowly recover, repeat 10 ~ 15 times and then switch sides. ● Tip: Keep your toes forward. If your legs are not strong enough, don't lift them, but keep your toes forward and exercise your hip muscles, otherwise you can only exercise your thighs.
Eighth type: standing and squatting
● Exercise parts: leg and hip muscles ● Effect: eliminate excess fat in the lower body, improve pear shape, and modify the lines of the lower body ● Action: step on the elastic rope with your feet shoulder-width apart, bypass the rope and wrap it around your back, bend your arms, and put the rope handle on your shoulders with both hands; Slowly squat down and then slowly restore. ● Tip: Standing and squatting is the most effective action to modify the lower body lines. It seems easy, but it is still a bit difficult for women who seldom exercise. When doing movements, you must bend your hips and knees at the same time