1. Simultaneous press: Step on the pull rope, stand back and forth with both feet, hold the handle of the pull rope on your shoulders with both hands, hold the handle of the pull rope on your shoulders, hold your chest forward, inhale, and raise your hands up at the same time until your arms straighten when you exhale , But pay attention to keeping the elbow joint slightly flexed. Inhale to return to the original action.
2. Alternate referral: The preparation posture is the same as above, with one hand alternately completing the upward press.
Front Flat Lift
Stand with your feet parallel, step on the tension rope, hold the handles at your sides with both hands, raise your head and chest. Inhale, raise both arms forward at the same time to level with the ground when exhaling, inhale to restore.
Side lift
1. Stand with your feet parallel or forward and backward, step on the pull rope under your feet, hold the handles at your sides with both hands, hold your chest and raise your head. Lean forward slightly.
2. Keep the arm slightly flexed, inhale, extend the arm when exhaling, stop when the elbow joint is at the same height as the shoulder, and inhale to return to the original posture.
Leaning over and lifting sideways
1. Stand with your feet apart, keep your knees slightly flexed, bend your hips and keep your back straight, step on the tension rope under your feet, and cross the tension rope on your feet.
2. Hold the handle with both hands, keep the elbow joint slightly flexed, inhale and exhale at the same time, raise both hands horizontally to parallel to the ground, and return to the original position at the same time as the inhalation.
Upright rowing
1. Stand with your feet parallel, step on the two ends of the tension rope under your feet, grasp the middle of the tension rope with both hands, the distance between your hands is about 20 cm, chest up and head up.
2. Inhale and exhale while lifting the pull rope up to the lower jaw. Inhale and return to the lower jaw. Pay attention to the whole process. The two hands are close to the body, and the force is to lift the elbow joint.
Standing Reverse Asuka
1. Fix the tension rope at the height of your head, keep your feet parallel and stand upright, raise your chest, and lean back later, hold the handle of the tension rope in front of your body with both hands.
2. With arms slightly bent, palms facing or facing downwards, inhale, open both hands horizontally to both sides of the body when exhaling, and restore when inhaling.
Bend over and pull
1. Step on the pull rope, stand with your feet apart, cross the pull rope on your feet, bend your knees slightly, bend your hips and keep your back straight, hold the handles with both hands, and extend your elbows 90 degrees.
2. Inhale and exhale while pulling up the tension rope until the back arm is level with the ground. Inhale to restore.
Compound lift
1. Stand with your feet parallel and step on the tension rope under your feet. Hold the handle of the tension rope on both sides of your body with both hands. Keep your chest up and your head slightly forward.
2. Inhale, raise your hands horizontally when you exhale, move your hands forward to your chest, and raise your arms straight up above your head. Return to the front level lift down, then extend the arms horizontally to the side level lift, and return to the initial position.