Usage: 1: Step on the elastic rope with your front foot, wrap the elastic rope around the back of your arm, and raise your hands over your shoulders. Do a lunge squat, pay attention to the toes facing straight ahead, keep the center of the body balanced, and do it 10 times before changing feet.
Usage 2: Stand with your feet back and forth or parallel, step on the rope, put your hands on your sides, raise your head 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.
Usage 3: Stand with your feet shoulder width apart, step on the elastic rope, lean forward slightly and keep squatting. Do rowing posture, pay attention to the arm bending to about 90 degrees, and do the action 20 times.
Usage 4: Stand with your right foot on the elastic rope and your right hand close to your body. Pull the elastic rope upward with your right hand at an angle of about 45 degrees to make a bending action. Pay attention to put it down and straighten it completely, then change sides 20 times.
Usage 5: Push at the same time: step on the elastic rope, stand back and forth with your feet, 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.