Elastic rope is one of the cheap and affordable home and travel sports equipment. It is easy to store and carry, and requires very little space during exercise. The only requirement for such a convenient device is that you have the perseverance to continue exercising. and perseverance.
When exercising with elastic ropes, you should cooperate with breathing. Generally, exhale when exerting force and inhale when returning to the movement. To achieve the best training effect, repeat each action at least 10 to 15 times. For people who have no exercise habits, due to their small muscle strength, although they are not prone to sports injuries when performing forceful movements, they must be restored slowly and in a controlled manner (if it takes 2 beats to exert force, it will take 3 beats to restore the motion) Complete), so as not to cause sports injuries. Now, please put down the snacks in your hands, leave the computer desk for a while, and follow us towards a slim and beautiful life!
Style 1: Upright lift
● Exercise part: Middle deltoid muscle ● Effect: Eliminate arm fat, improve arm muscle strength, and shape beautiful shoulders ● Action: Use both hands Step on the elastic cord with your feet, hold the elastic cord with both hands at the same time, slowly pull it up to the height of your stomach, and then slowly return it. ● Tip: When lifting your hands, just lift them to the height of your stomach. Too high will not do much good, and avoid shrugging! Since the pulling up stretch your lungs, inhale as you pull up and exhale as you lower.
The second type of head lift
● Exercise part: triceps ● Effect: Powerful solution to butterfly sleeves and grandmother arms ● Action: Stand with both feet forward and backward, step on one foot Hold the elastic cord, grab the elastic cord with both hands behind your head, slowly pull the elastic cord upward, and then return it. ● Tips: Pull your arms up until your arms are straight, and avoid straightening your waist during the movement. The correct way is to pull up, not forward!
Style 3: Push forward the chest
● Exercise area: pectoralis major ● Effect: Strengthen pectoralis major and beautify the chest ● Action: Pass the elastic cord around the back and under the armpits To pull it out, hold the appropriate length of the rope with each hand, pull the rope forward until your hands are crossed in front of your chest, and slowly restore it. ● Tips: Do not hunch your back, bring your arms to your chest, and do not have to fully straighten your arms when pushing forward. Exhale as you push forward.
No. 4: Arm pull-down
● Exercise part: Latissimus dorsi ● Effect: Eliminate back fat ● Action: Hold the elastic rope with both hands and lift it up, fix it with one hand, and hold the other Slowly pull down with one hand towards the same side of the body, and then return to the upward movement. Do it 10 to 15 times and then switch sides. ● Tip: The arms should be straight when pulling down, otherwise the back muscles will not be exercised enough.
No. 5: Arm Curl
● Exercise part: biceps ● Effect: Eliminate arm fat and enhance muscle strength ● Action: Hold two elastic ropes with both hands At the end, step on the elastic rope with both feet, bend your arms at the elbows and slowly lift them to the front of your shoulders, and then slowly return them. ● Tips: During the movement, the elbows should be clamped against the body, the wrists and elbows should be straight, and the recovery movement must be slow.
Station 6: Back leg lift
● Exercise area: Buttocks muscles ● Effect: Modify body shape, improve buttocks ● Action: Put elastic ropes on the ankles of both feet , with the toes pointed forward and slightly splayed. Slowly lift the back foot 10 to 15 centimeters, then slowly return it to the original position. ● Tip: Lifting your legs behind is the best for lifting your buttocks! But be careful not to move your waist during the movement, and focus on your buttocks to fully exercise your buttock muscles.
Posture 7: Side leg lift
● Exercise part: Gluteus medius ● Effect: Modify the body shape, correct the pelvic position, and improve the looseness and inelasticity of the buttocks ● Actions : Put the elastic cord around your ankles and stand with your feet parallel. Slowly raise one leg to the side until it is 45 degrees to the body, then slowly restore it. Repeat this for 10 to 15 times and then switch sides. ● Tips: The toes of both feet should be pointed forward. If the leg strength is not enough, do not forcefully lift them up. The toes must be kept forward to exercise the buttock muscles, otherwise you can only exercise the thighs.
No. 8: Standing Squat
● Exercise parts: Legs and buttocks muscles ● Effect: Eliminate excess fat in the lower body, improve pear-shaped body shape, and modify the lines of the lower body ● Actions: Place your feet shoulder-width apart and step on the elastic rope, wrap the rope around your back, bend your arms, and hold the rope handles at your shoulders; squat down slowly, and then slowly return. ● Tip: Standing squat is the most effective movement to modify the lower body lines. It seems easy, but it is still a bit difficult for women who rarely exercise. When doing the movement, you must bend your hips and knees at the same time.