Among the exercise equipment, the tension rope is a very good equipment. I believe many people still know about it. Of course, the tension rope also has many functions, but many people know what the tension rope exercise method is. In fact, There are many ways to exercise. So, what are the best resistance rope exercises? Let’s take a look below!
Standing shoulder press
1. Simultaneous press: step on the tension rope under your feet, stand with your feet forward and backward, hold the handles of the tension rope on your shoulders with both hands, palms forward, raise your chest, inhale, and when exhaling, raise your hands up to both sides at the same time Keep your arms straight, but be sure to keep your elbows slightly bent. Inhale and return to the original position.
2. Alternate press: The preparation posture is the same as above, and alternately complete the upward press with one hand.
Front raise
Stand with your feet parallel, step on the tension rope, hold the handles at your sides with both hands, and raise your head and chest. Inhale, when exhaling, lift both arms forward at the same time until they are level with the ground, and inhale to return.
Lateral raise
1. Stand with your feet parallel or front and back, step on the tension rope under your feet, hold the handles with both hands on both sides of your body, lift your chest and raise your head. Lean forward slightly.
2. Keep your arms slightly flexed, inhale, and abduct your arms when you exhale. Stop when your elbow joint is at the same height as your shoulders, and inhale to return to the original position.
Lean over and raise to the side
1. Stand with your feet apart, keep your knees slightly bent, bend your hips and keep your back straight, step on the tension rope under your feet, and cross the tension rope over your feet.
2. Hold the handle with both hands, keep your elbow joints slightly bent, inhale, and while exhaling, raise your hands to both sides until they are parallel to the ground, and inhale while returning to the original position.
Upright rowing
1. Stand with your feet parallel, step on both ends of the tension rope under your feet, grab the middle of the tension rope with both hands, the distance between your hands is about 20 cm, and hold your chest and head up.
2. Inhale, exhale and at the same time lift the tension rope up to the chin, inhale and return it downwards, pay attention to the whole process, keep your hands close to the body, and feel that the force is exerted by lifting the elbow joint.
Standing reverse fly
1. Fix the tension rope at the height of your head, stand with your feet parallel, raise your chest and raise your head. You can lean back and hold the handle of the tension rope in front of your body with both hands.
2. Arms slightly bent, palms facing each other orDownward, inhale, when exhaling, open your hands horizontally back to the sides of the body, and when inhaling, return.
Lean over and lift
1. Step on the tension rope under your feet, stand with your feet apart, cross the tension rope over your feet, bend your knees slightly, bend your hips and keep your back straight, hold the handle with both hands, and abduct your elbow joints at 90 degrees .
2. Inhale, and while exhaling, pull up the tension rope until the back arm is level with the ground. Inhale and restore.
Compound lift
1. Stand with your feet parallel and step on the tension rope under your feet. Hold the handles of the tension rope on both sides of your body with both hands. Keep your chest up and your head up, and your body can be slightly forward.
2. Inhale, and when exhaling, do lateral raises, bring your hands forward to your chest, and then raise your straight arms upward above your head. Return downward to the front raise, then extend your arms horizontally back to the side raise, and return to the original position.
❋ Tags: