Stretch rope leg training method

Do not look at the tension rope is just a small rope, not only can exercise the pectoral muscles, back muscles, buttocks muscles, etc., for the muscles of the legs is also a relatively good exercise effect. So how to use the tension rope can exercise leg muscles? The following together to look at the tension rope leg training methods.

Deep squat

Exercise muscle: thigh muscle group, hip muscle group Action points. 1, two feet apart and hip width or shoulder width, slightly chest and abdomen, both hands hold the handle of the tension rope, pull up the tension rope on the shoulders. 2、Inhale, bend your knees and squat to thighs parallel to the ground, the direction of the knee joint with the direction of the toes is the same, the upper body leaned forward, keep the back straight, both eyes always look ahead. 3, exhale, stand up straight, keeping the knee joint slightly flexed. Inhale and restore downward.

Arrow squat

Exercise muscle: thigh muscle group, hip muscle group Action points. 1, the tension rope under the left foot, toes slightly inside, both hands will pull up the tension rope on the shoulders, the right foot back a large step, forming a front and back standing position. The right heel lift, toes forward, and a slight chest and abdomen. 2, exhale, inhale as you squat down until the front leg is parallel to the ground, and the back leg is bent to 90 degrees or greater than 90 degrees. The knee joint should be kept in the same direction as the toes, and the upper body is kept straight or slightly leaning forward. Exhale and stand up to resume the initial position. Switch legs and repeat.

Single Leg Squat

Exercise muscles: strengthen the thighs, hip stability muscle group Action points. 1、Stand on one leg and step on the tension rope under your feet, hold the tension rope with both hands and pull it to your shoulders. 2, inhale squat, exhale restore. Squatting can not let the thighs below the horizontal plane, always keep the knee joint and toe direction is the same.

Standing leg inward

Exercise muscles: thigh internal muscle group Action points. 1, the tension rope fixed in a lower place, the end of the tension rope fixed in the ankle joint of the left leg, side to side tension rope. 2, the right leg single-leg stand, the right hand holding the wall or chair to maintain body balance, the left leg straight leg inward. Inhale to restore the initial position.

Standing leg curl

Exercise muscle: hamstrings or calf triceps Action points. 1, the tension rope fixed in the right foot, parallel standing, the distance between the two feet about the length of a foot, the left foot on the tension rope. 2, the left hand holding the other end of the tension rope, the right foot back, with the toes pointing to the ground. 3、Exhale, bend the right leg upward, and restore it when you inhale. In the course of the action, keep the knee joint down. Change legs alternately.

Standing leg flexion and extension

Exercise muscle: quadriceps Action points. 1, the tension rope fixed in a lower place, one end of the tension rope fixed in the left ankle joint above, the right leg single-leg stand. 2, the left leg knee lift until the thigh and the ground almost parallel, exhale to extend the knee joint to straight, inhale to restore. Switch legs exercise.