Stretch rope training method

Rally rope is a relatively good elastic rope, but with this rope is can play a better exercise effect, the following together to look at the training methods of the tension rope, mainly to understand the use of tension rope on the arm muscles training.

Standing curl

Target muscle: biceps Action steps. 1, feet are standing parallel, the tension rope stepped on the feet, chest, shoulders down, two palms hold the handle on both sides of the body, palms forward, upper arms close to the body. 2, inhale, exhale at the same time, bend the arms upward to the biceps completely contracted, inhale to restore to the initial action. Points to note: the action process, the upper arms should always be close to the sides of the body, not open, you can do a slight back and forth movement.

Standing alternating curl

Target muscle: biceps Action steps: the preparatory movements are the same as the standing curl, but the standing alternate curl is required to practice alternate bending of the two hands.

Standing hammer curl

Target muscles: brachialis and biceps lateralis Action steps. 1, feet are standing parallel, the tension rope under the feet, chest, shoulders down, two palms holding the handle on both sides of the body, the palms of the two hands relative to each other, the upper arm close to the body. 2, inhale, exhale at the same time upward bending arms, complete the bending action, you can also alternate between the two hands.

Supine curls

Target muscle: biceps Action steps. The tension rope fixed in a lower position, lying on the ground, two arms on both sides of the body against the body, hands palms hold the handle, complete the curl action.

Concentration curl

Target muscle: biceps Action steps. 1, sitting on a chair or half squat, two feet apart, the tension rope under the left foot, with the right hand to hold the tension rope, and the right elbow joint pad on the inside of the right thigh. 2, inhale, exhale when bending the arm upward to biceps fully contracted, and then pause 1-2 seconds, inhale to restore to the initial position.

Arm curl

Target muscle: biceps Action steps. 1, the tension rope fixed in a relatively low place, two feet apart and squatting on the ground, holding the tension rope handle with both hands, and the elbow joint above the pad on the inside of the two knees, palms up. 2, inhale, exhale when bending the arm to biceps fully contracted. Inhale and return to the initial position.

Head back arm flexion

Target muscle: strengthen the triceps, especially the long head Action steps. 1, keep both feet standing parallel, step on the tension rope under your feet, hold the tension rope handle with both hands behind your head, two large arms fixed. 2, inhalation, exhale when the upward extension of the arms, inhalation restore the action. Points to note: the position of the hand should not be down too low, that can easily lead to elbow joint damage, in the arm bending, the angle of slightly less than 90 degrees can be, straighten upward do not lock the elbow joint.

Head back single arm flexion and extension

Target muscle: triceps brachii Action steps. 1, two feet parallel standing, the tension rope under the feet, one hand holding the tension rope handle behind the head, the upper arm fixed in the ear, the other hand holding the other end of the tension rope on the side of the body. 2、Inhale, exhale when stretching arms upward, inhale when reverting to the initial action.

Downward press

Target muscle: triceps brachii Action steps. 1, the tension rope fixed in the position of the head, facing the rope, two feet parallel standing, chest up, body slightly forward. Both hands hold the tension rope handle, big arms close to the sides of the body, bending arms, palms down. 2、Inhale, exhale when the downward extension of the arms. Inhale when the return to the initial position.

One-arm downward press

Target muscle: triceps brachii Action steps: the same preparatory action as the downward press, one holding the tension rope handle to do downward exercise, the other hand holding the other end of the tension rope handle to keep still. Can alternate exercise.

Prone arm flexion

Target muscle: triceps brachii Action steps. 1, the tension rope fixed in a relatively low place, two feet into parallel standing, knees slightly flexed, downward bending, and keep the back straight. Both hands hold the tension rope handle, palms down, and the big arm close to the body. 2, inhale, exhale when the back straighten the arms, inhale to restore the initial action.

Supine arm flexion

Target muscle: triceps brachii Action steps. 1, the tension rope fixed in a relatively low place, supine on the ground, holding the tension rope handle with both hands, large arms close to the sides of the body. 2, inhale, exhale when straightening the arms, inhale when restored to the initial position.