2. Step on the rope with your feet apart, then squat with your feet, grab both sides of the tension rope with your hands, and separate them on both sides of your head. Slowly raise your legs while slowly raising your hands up. Then slowly squat and slowly retract your hands. Repeat 30 times. This action can simultaneously exercise the muscles of the thighs, waist, and hands.
3. Fix the middle of the tension rope in the upper edge of the door, then turn your back to the door, open both hands to grasp the rope at both ends, and fold it forward. When closing, keep your hands bent. Then slowly spread his hands back. Repeat 30 times.
4. Kneel on the ground with both hands, press your right hand on the rope, put one end of the rope on your right foot, and then push your right foot back as far as possible. After 30 times, do it on the other side.
5. Stand with your feet apart, lift the rope with your hands in front of your body, and then keep your posture still for about 2 minutes. This movement can not only exercise the arms and chest muscles, but also the thigh and calf muscles.