Action essentials:
Push at the same time: step on the tension rope, stand with your feet back and forth, hold the tension rope handle on your shoulders with both hands, palm forward, hold your chest out, inhale, and lift your hands up until your arms are straight when exhaling, but pay attention to keeping your elbows slightly bent. Inhale and return to the initial action.
Target muscles: deltoid and triceps brachii.
Alternate push: the preparation posture is the same as above, and the push is completed alternately with one hand.
2 Lift the target muscle forward: deltoid toe.
Action essentials: Stand with your feet parallel, step on the tension rope, hold the handles at both sides of your body with both hands, 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 sides flat lift target muscle: deltoid middle bundle
Action essentials:
1. Stand with your feet parallel or back and forth, step on the tension rope, hold the handles at both sides of your body with both hands, hold your chest high and raise your head. Lean forward slightly.
2. Keep your arms slightly flexed, inhale, and abduct your arms when exhaling until the elbow joint is shoulder height, inhale, and return to the initial position.
4 Bend over and lift the target muscle horizontally: the posterior deltoid muscle.
Action essentials:
1. Stand with your feet apart, keep your knees slightly flexed, your hips bent, your back straight, step on the tension rope and cross your feet.
2. Hold the handle with both hands, keep the elbow slightly flexed, inhale and exhale, and at the same time raise your hands horizontally parallel to the ground, inhale and return to the initial position.