The tension rope is the one with the lowest sense of presence among all fitness equipment. Many people do not understand the fitness function and fitness effect of the tension rope. In fact, the fitness effect of tension ropes far exceeds most imaginations. The tension rope is made of highly elastic latex. We need to perform an exercise based on the elasticity of the tension rope. Over time, the muscles of the whole body will naturally become more stylish and the body curve will become better and better. . So, do you know what tension rope training exercises are suitable for girls? Otherwise, let’s find out together.

1. Pulling and kicking

When training stretching and kicking, we need to sit on the yoga mat and wrap the tension rope evenly around the ankle. When the length of the tension rope is in a relaxed state, it just reaches the length of the ankle with your hands. The length of the location is sufficient. Then, alternate rowing movements left and right. When exercising, pay attention to using the buttocks and the other foot as the support points, using the abdomen and arms to exert force. Remember not to use the body's own weight for training.

2. Horizontal rowing

Fix the elastic cord close to the ground and stand vertically with your feet shoulder-width apart. Hold the handle with both hands and place it in front of the body with the tension of the elastic cord, palms facing inward, and then use the force of the shoulder bones in the upper back to pinch inward, and pull the elastic cord back with both hands at the same time. At this time, the elbow position should be behind the body , return to the starting position, continue for 20 seconds, rest before performing the next set.

3. Lateral shoulder lift

Fix the elastic cord at a level with your abdomen. Stand vertically with your left shoulder facing where the elastic cord is fixed. Hold the handle with your right hand. Stretch your right arm out to shoulder height, then return to the starting position, continue for 15 seconds, and then change hands. It should be noted that the core should be kept stable and motionless during the exercise, so as to effectively activate the shoulder and back muscles.

4. Chest muscle expansion

Similarly fix the elastic rope at the level of the abdomen, with the body facing away from the fixed point, the feet wider than the shoulders, and the hands extending outward to shoulder height at the same time and holding the handles. Pull the elastic rope in front of the body at the same time until the two fists touch. Please note that the elbow needs to maintain a certain bend during the process. Continue the action for 20 seconds and then rest before performing the next set.