1. Stand with your feet apart, knees slightly bent, hips bent to keep your back straight, step on the rope, cross the elastic rope with your feet, hold the handle with your hands, keep your elbows slightly bent, inhale and exhale, and at the same time lift your hands to both sides parallel to the ground, and inhale and return to the initial position.

2. deltoid toe-in exercise method 1 deltoid toe-in exercise method 1: Leveling the elastic rope in front of the elastic rope: practice the deltoid toe-in with the elastic rope (you can lean against the wall/solid to prevent your body from shaking), and you can choose to do it alternately from one side or both sides.

3, elastic belt side pull training First, the body is in a lunge position. Hold an elastic band in front of you with both hands. You can pull elastic belt to both ends at the same time, and then fix your right arm. Pull your left arm to the right and feel the tension in your upper back muscles.

4. Elastic rope training method Shoulder pressure (standing posture) This action is similar to dumbbell pressure, and the main exercise is our triceps brachii and triceps brachii.

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6. Fix the handle of the elastic rope, lie down, inhale, pedal the elastic rope with both feet, exhale at the limit, and return your legs to their original positions. Repeat 10-20 times (7) lunge pull-down training posture: the back and deltoid muscles are fixed with elastic rope handles at high places.