Rally rope, as its name implies, is a kind of elastic rope. Don't underestimate it, and its fitness effect can't be underestimated. How can we play this rope well and give full play to its exercise function? Look at the picture below, illustrated, don't worry about learning, easily exercise your hip muscles and create a charming hip curve.
1. Raise your legs after standing.
Target muscle: gluteus maximus
Action key: fix one section of the rope at a lower place, and fix the other end on the right foot with an ankle strap. Exhale and lift your legs back and hold for 1 to 2 seconds. Inhalation decreases. Switch legs. This is a very good exercise for gluteus maximus.
2. Lie on your back and go down to leg press.
Target muscle: gluteus maximus
Action key: fix the rope above the chest and abdomen, lie flat with your back to the rope, fix the elastic rope on the ankle joint of your left leg with an ankle strap, lift your left leg straight and perpendicular to the ground, exhale and stretch your hip joint downward with the straight leg, contract the muscles of your left hip, and inhale back to the original position. Practice changing legs.
Kneel down and push your legs back.
Target muscle: gluteus maximus
Action key: fix the rope with your left foot, kneel on the mat with your right knee, and hold the handle with both hands to support the ground. Bend your left leg and push it back. Exhale when pushing and inhale when recovering.
Step 4 step aside
Target muscles: gluteus medius muscle and hip abductor muscle group.
Action key: Fix one end of the elastic rope on the right foot, step on the rope with the left foot and hold the rope handle with the right hand. Stand parallel with your feet apart, exhale, lift your right foot to the side and squat at the same time. When you stand up, follow up with your hind legs and repeat this action.
5. Leg abduction in standing position
Target muscle: gluteus medius
Action key: fix the rope at a lower place, one end of the elastic rope is fixed on the ankle joint of the left leg, the body is facing the elastic rope, the right leg stands on one leg, the right hand supports the chair or the wall to keep balance, and the left leg stretches outward, so as to determine the abduction height according to personal ability and resume breathing. Practice changing legs.
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