Squat exercises muscles: thigh muscles and hip muscles.
Action points:
1, separate your feet with hip width or shoulder width, slightly hold out your chest and abdomen, hold the handle of the tension rope with both hands, pull the tension rope up and put it on your shoulders.
2. When inhaling, kneel down until your thighs are parallel to the ground. The direction of the knee joint should be consistent with the direction of the toes. Lean your upper body forward to keep your back straight and keep your eyes on the front.
3. When exhaling, stand up straight and keep your knees slightly bent. Inhale and recover downward.
Arrow squat exercises muscles: thigh muscles and hip muscles.
Action points:
1. Step on the tension rope with your left foot, slightly buckle your toes, pull the tension rope up with your hands and put it on your shoulders, and take a big step back with your right foot to form a standing posture. Lift the heel of your right foot, tiptoe forward, slightly chest out and abdomen in.
Step 2 exhale. When inhaling, squat down until the front legs are parallel to the ground and the rear legs are bent over 90 degrees. Knee joints should be in the same direction as toes, and upper body should be straight or slightly forward. Exhale, stand up and return to your original position. Switch legs. Repeat.
Squat on one leg to exercise muscles: strengthen thighs and hip joints to stabilize muscles.
Action points:
1. Stand on one leg, step on the tension rope, and pull your hands to your shoulders.
2, inhale and squat, exhale and restore. When squatting, don't let your thighs fall below the horizontal plane, and always keep your knees and toes in the same direction.
Standing posture, leg adduction exercises muscles: thigh adduction muscles
Action points:
1. Fix the tension rope at a lower place, and fix one end of the tension rope on the ankle joint of the left leg, facing the side of the tension rope.
2. Stand with your right leg on one leg, hold the wall or chair with your right hand to keep your body balanced, and retract your left leg straight. Inhale and return to the original posture.
Don't think of the tension rope as a small rope, it can not only exercise the chest muscles, back muscles and hip muscles. And it also has a good exercise effect on the muscles of the legs. So how do you exercise your leg muscles with a tension rope? Let's take a look at the leg training method of tension rope.
Stand up and bend your legs to exercise your muscles: the tarsal muscle is the triceps surae.
Action points:
1. Fix the tension rope on your right foot and stand in parallel. The distance between the two feet is about a foot long, and the left foot steps on the tension rope.
2. Hold the other end of the tension rope with your left hand, retreat your right foot and point your toes to the ground.
3. When exhaling, the right leg bends upward and restores when inhaling. Keep your knees down during exercise. Hand in the replacement leg.
Standing leg flexion and extension exercises muscles: quadriceps femoris
Action points:
1. Fix the tension rope at a lower place, with one end of the tension rope fixed on the left ankle and the right leg standing on one leg.
2. Lift your knees with your left leg until your thighs are almost parallel to the ground. Stretch the knee joint until it is straight when exhaling, and restore it when inhaling. Practice changing legs.