(1) Simultaneous press: Step on the rope under your feet, stand back and forth with your feet, hold the handles on your shoulders with your palms forward, lift your chest, inhale and exhale while raising your hands up until your arms are straight, but keep your elbow joints Slightly bent. Inhale to return to the starting position. If you want to make it more difficult, stand in a parallel position with your feet on the rope. In this way, the pulling force of the pulling rope is increased.
(2) Alternate Press: Stand on the shoulders in the ready posture, alternate with one hand to complete the action.
2. Front flat lift
Stand with two feet parallel, step on the rope, hold the handles on both sides of the body, raise your head and chest. Inhale, raise both arms forward at the same time to level with the ground when exhaling, inhale to restore.
3. Upright rowing
Stand with your feet parallel, step on the two ends of the rope under your feet, grasp the middle of the tension rope with both hands, the distance between your hands is about 20 cm, hold your chest and raise your head, inhale, exhale and lift the tension rope to the lower jaw at the same time, inhale towards After restoring, pay attention to the whole process. Both hands are close to the body, and the force is to lift the elbow joint.
4. Side lift
Stand back and forth or parallel with your feet, step on the rope under your feet, hold the handles at both sides of your body, hold your chest up, and lean forward slightly. Keep your arms slightly flexed, inhale, extend your arms when you exhale, stop when the elbow is at the same height as your shoulders, and return to the original position when you inhale. When doing this action, you should think about lifting your elbow joint instead of your hand, so that it is easier to find the feeling of deltoid muscle contraction. This exercise can exercise the deltoid muscle very well.
5. Bend over and raise sideways
Stand with your feet apart, bend your knees slightly, bend your hips and keep your back straight, step on the rope under your feet, cross the tension rope on your feet, hold the handles with both hands, keep your elbows slightly flexed, inhale and exhale while turning your hands towards Raise both sides to be parallel to the ground, and return to the original position at the same time as the inhalation. This exercise strengthens the posterior deltoid muscle and the rhomboid muscle of the middle trapezius muscle. This action can also be done with one hand. It will be more challenging to do it with a figure-eight rope.
6. Standing Reverse Asuka
Fix the rope at the height of your head, stand with your feet parallel, raise your head, and lean back later, hold the handle in front of your body with both hands, keep your arms slightly bent, palms facing each other or down, inhale, and turn your hands toward you when you exhale After opening it horizontally to both sides of the body, it is restored when inhaling. This exercise strengthens the back of the deltoid muscle and the middle part of the trapezius muscle.
7. Bend over and pull
Step on the rope, stand with your feet apart, cross the tension rope on your feet, bend your knees slightly, bend your hips and keep your back straight, hold the handle with both hands, keep your elbow joint 90° and extend your arms, inhale and exhale At the same time, pull up the tension rope until the boom is level with the ground. Inhale to restore.