Step on the rope, stand with your feet back and forth, put your hands on your shoulders, palm forward, hold your chest out, inhale and exhale, and lift your hands up until your arms are straight, but keep your elbows slightly bent. Inhale and return to the starting position.
2. Before the flat lift:
Stand with your feet parallel, step on the rope, put your hands at your sides, and hold your head up and hold your chest high. Inhale, exhale, raise your arms forward to the ground level at the same time, inhale and restore.
3. Lateral lifting:
Stand with your feet back and forth or parallel, step on the rope, put your hands on your sides, hold your chest out, 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 horizontally:
Stand with your feet apart, knees slightly bent, hips bent to keep your back straight, step on the rope, put your feet across the tension rope, hold the handle with your hands, keep your elbows slightly bent, inhale and exhale, and raise your hands horizontally parallel to the ground at the same time, and inhale and return to the original position.