1. Standing push-ups: step on the rope, stand back and forth with your feet, put your hands on your shoulders, palm forward, hold your chest out, inhale and exhale, and at the same time lift your hands up until your arms are straight, but keep your elbows slightly bent. Inhale and return to the starting position.
2. Front flat lift: Stand with your feet parallel, step on the rope, put your hands on your sides, and hold your head up and chest out. Inhale, exhale, raise your arms forward to the ground level at the same time, inhale and restore. 3. Side lift: Stand with your feet back and forth or parallel, step on the rope, put your hands on your sides, raise your head, and lean forward slightly. Keep your arms slightly flexed, inhale and exhale, abduct your arms, stop when your elbow is shoulder height, and inhale and return to your original position.
4. Bend over and lift sideways: stand with your feet apart, knees slightly bent, hips bent to keep your back straight, step on the rope, cross the tension rope with your feet, hold the handle with your hands, keep your elbows slightly bent, inhale and exhale, and at the same time lift your hands sideways to be parallel to the ground, and inhale and return to the initial position.
5. Bend over and pull: step on the rope, stand with your feet apart, cross the rope with your feet, slightly bend your knees, bend your hips, keep your back straight, hold the handle with both hands, keep your elbow joint at 90 degrees, abduct your arms, inhale and exhale, and pull the rope until your big arm is flush with the ground, and inhale and restore.