In the process of fitness, you will come into contact with various training equipment. Among the training equipment, elastic rope is an equipment with many benefits. Of course, using elastic ropes is helpful to the human body, but some people don’t know how to train with elastic ropes. So, what are the elastic rope training methods? Let’s take a look.

Standing shoulder press

1. Simultaneous press: Step on the elastic cord under your feet, stand with your feet forward and backward, hold the handles of the elastic cord on your shoulders with both hands, palms forward, raise your chest, inhale, and when exhaling, raise your hands up to both sides at the same time Keep your arms straight, but be sure to keep your elbows slightly bent. Inhale and return to the original position.

2. Alternate press: The preparation posture is the same as above, and alternately complete the upward press with one hand.

Lateral raise

1. Stand with your feet parallel or front and back, step on the elastic rope under your feet, hold the handles with both hands on both sides of your body, and raise your chest and head. Lean forward slightly.

2. Keep your arms slightly flexed, inhale, and abduct your arms when you exhale. Stop when your elbow joint is at the same height as your shoulders, and inhale to return to the original position.

Lean over and raise to the side

1. Stand with your feet apart, keep your knees slightly bent, bend your hips and keep your back straight, step on the elastic cord under your feet, and cross the elastic cord over your feet.

2. Hold the handle with both hands, keep your elbow joints slightly bent, inhale, and while exhaling, raise your hands to both sides until they are parallel to the ground, and inhale while returning to the original position.

Upright rowing

1. Stand with your feet parallel, step on both ends of the elastic rope under your feet, grab the middle of the elastic rope with both hands, the distance between your hands is about 20 cm, and hold your chest and head up.

2. Inhale and exhale while lifting the elastic cord up to your chin, inhale and return it downwards, pay attention to the whole process, keep your hands close to the body, and feel that the force is exerted by lifting the elbow joint.

Lift your legs after standing position

1. Secure one end of the elastic cord to a lower place, and secure the other end to your right foot with an ankle strap.

2. When exhaling, lift your legs back and upward and hold for 1-2 seconds. Inhale and return to the original position. Switch legs.

Lie on your back and press down with your legs

1. Fix the elastic cord above the chest and abdomenPosition, lie down with your back to the elastic cord, fix one end of the elastic cord on the left ankle joint with an ankle strap, lift your left leg, and make it perpendicular to the ground.

2. Inhale, when exhaling, straighten your legs downward, extend your hip joint, and contract your left buttock muscles. Inhale and return to the original movement. Switch legs for exercise.

Kneeling and kicking back

1. Fix the elastic cord on your left foot, kneel on the mat with your right knee, and hold the handle of the elastic cord with both hands to support the ground.

2. Bend the left leg at the knee, inhale, and stretch backward when exhaling. When inhaling, return to the original position.