What is the use of fitness rope?

Fitness ropes are very familiar to many people. Fitness ropes can generally be used for skipping exercises. Regular skipping exercises can exercise the buttocks and legs of the body. There are many ways to use fitness ropes. Different uses and exercise methods can have different effects on the body. Generally, you can step on the fitness rope with your feet, bypass your hands in a squatting manner, maintain body balance, and maintain the strength of your feet.

What is the use of fitness rope?

Training area: buttocks, legs

1. Open your feet to shoulder width, step on the elastic rope, and pull the elastic rope up to shoulder height with both hands.

2. Do squats, making sure your knees do not exceed your toes. Perform this movement 20 times.

Training area: buttocks, front and back of thighs

1. Step on the elastic rope with your front foot, wrap the elastic rope around the back of your arms, and raise your hands above your shoulders.

2. Do lunge squats, make sure your toes are pointing forward and keep your body balanced. Do the movement 10 times before switching feet.

Training area: Buttocks

1. Step on the elastic rope with your left foot and fix the elastic rope with your right foot.

2. Keep the right foot facing upward and lift it to the side. Repeat this movement 20 times, then switch sides.

Training area: latissimus dorsi

1. Stand with your feet shoulder-width apart and step on the elastic rope, lean forward slightly and keep squatting.

2. Do the rowing posture, making sure your arms are bent to about 90 degrees, and perform the movement 20 times.

Training area: chest

1. Stand with your feet shoulder-width apart, wrap the elastic band around your back, and open your hands about 90 degrees parallel to your shoulders.

2. Push your chest forward slowly, and perform this movement 20 times.

Training area: shoulders (deltoid muscle)

1. Sit with your buttocks on the elastic rope, place your upper arms in front of your face, and raise the elastic rope to the height of your ears. Bend your elbows 90 degrees, and make sure your elbows are completely downward and not abducted.

2. Slowly push your hands upwards and perform this movement 20 times.

Training area: Biceps

1. Stand with your right foot on the elastic rope and your right hand close to your body.

2. With your right hand, pull the elastic band upwards at an angle of about 45 degrees and do curl movements. Note that you need to fully straighten the band after lowering it. Perform the movement 20 times before switching sides.

Training area: Triceps

1. Step on the elastic rope with your left foot, put your right hand close to your ear and keep your upper arm horizontal, and pull the elastic rope from behind your body with your right hand.

2. Pull your right hand upward until it is fully extended, and do triceps stretching exercises. Do this 20 times before switching sides.

Precautions

Don't over-exercise

Action standards are more important than quantity