Action essentials:
1. Fix the tension rope at a low position, stand parallel with your feet, and hip-width apart, tighten your waist and abdomen, lean your upper body slightly forward, straighten your chest, and contract your shoulder blades.
2. Grasp the tension rope with both hands, palms down, the elbow joint is at the same height or slightly lower than the shoulder, inhale and exhale, push upwards in the syncline, inhale to return to the original position, pay attention to the chest muscles throughout the process Contraction.
Target muscle: the middle of the pectoralis major. Action essentials: prepare to move as above, inhale and exhale, push the arm forward, stop when it is about to straighten, do not lock the elbow joint, inhale to return to the original position. Target muscle: the lower part of the pectoralis major. Action essentials: Fix the tension rope at a relatively high position. Other preparation actions are the same as the above, but the arm needs to be pushed down diagonally. Pull rope cross exercise 2 Target muscles: pectoralis major action essentials:
1. Fix the pull rope at shoulder height, stand parallel with your feet and hip width, tighten your waist and abdomen, and lean forward slightly , Keep your chest tall, shrink your shoulder blades.
2. Grasp the pull rope with both hands, with arms slightly bent, palms facing each other.
3. While inhaling and exhaling, draw an arc with your hands toward your chest until they touch each other.
Weight-bearing push-ups 3 Target muscles: pectoralis major and triceps. Action essentials: Push-ups themselves are a better way to exercise your chest muscles, and a pull rope can increase the difficulty of push-ups and strengthen the effect of exercising your chest muscles. You can use a figure of eight pull rope on your back (as shown in the picture), fix the handle on your palm with both hands, and then do push-ups. This is done on the basis of being proficient in push-ups. Power-assisted push-ups 4 Target muscles: pectoralis major, triceps. Action essentials: fix the tension rope to your waist belt, fix the other end at a higher position, and then start doing push-ups.