1, standing on the shoulder? (Similar to dumbbell pressing): Press at the same time: 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. If you want to increase the difficulty, stand in a parallel posture and put your feet on the rope. In this way, the tension of the tension rope is enhanced. Alternate push: prepare posture, stand posture, shoulder push, and complete the action alternately with one hand.
2. Front flat lift (similar to dumbbell front flat lift): Action essentials: 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. Upright rowing (similar to barbell rowing): Action essentials: Stand with your feet parallel, step on both ends of the rope with your feet, and grasp the middle of the tension rope with both hands. The distance between the two hands is about 20 cm. Raise your head, inhale and exhale, and at the same time lift the tension rope up to your chin. Inhale and restore downward. Pay attention to the whole process. Keep your hands close to your body and feel that your strength is to lift your elbow.
4, side lift (similar to barbell rowing upright): action essentials: stand with your feet back and forth or parallel, step on the rope under your feet, 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. When doing this action, you should think about raising your elbow instead of your hand, so it is easier to find the feeling of deltoid contraction. This exercise can exercise the deltoid muscle well.
5. Bend over and lift sideways (similar to dumbbell leaning over and lifting sideways): stand with your feet apart, knees slightly bent, hips bent, back kept straight, feet on the rope, feet crossed to tighten the rope, hands holding the handle, 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. This exercise strengthens the posterior bundle of deltoid and rhomboid muscles in the middle of trapezius muscle. This action can also be done with one hand. Using splayed ropes is more challenging.