Stretch rope exercise method illustration

Pull rope exercise is only a small rope to achieve the effect of fitness, the following take a look at the specific exercise method of pull rope for deltoid and other parts of the muscle.

Standing shoulder press

Target muscle: deltoid, triceps Action essentials. At the same time push up: the tension rope under the feet, both feet are front and back station, both hands hold the tension rope handle on the shoulders, palms forward, chest, inhalation, exhale when the hands simultaneously raised up to both arms straight, but pay attention to keep the elbow joint slightly flexed. Inhale to restore to the initial action. Target muscles: deltoids, triceps Alternating push-ups: the same preparation position as above, alternating hands to complete the upward push-ups.

Front planks

Target muscles: anterior deltoid Movement essentials: stand with both feet parallel, step on the tension rope, hold the handle in both hands on both sides of the body, head up and chest up. Inhale, exhale when the two arms at the same time raised forward to the level of the ground, inhale to restore.

Side planks

Target muscles: deltoid bundle Movement essentials. 1, two feet parallel or front and back standing, the tension rope under the feet, hands holding the handle on both sides of the body, chest up. Body slightly leaned forward. 2, the arms remain slightly flexed action, inhalation, exhale when the outreach arm, until the elbow joint and the shoulder at the same height when stopped, inhalation restore to the initial position.

Prone side planks

Target muscle: posterior deltoid Movement essentials. 1, stand with feet apart, knees remain slightly bent, hip flexion and keep the back straight, put the tension rope under the feet, cross the tension rope on the feet. 2, both hands hold the handle, keep the elbow joint slightly flexed, inhale, exhale at the same time the two hands to the sides of the flat lift to parallel to the ground, inhale at the same time restore to the initial position.

Upright rowing

Target muscles: anterior deltoid, trapezius muscle Movement essentials. 1, two feet parallel standing, the ends of the tension rope under the feet, both hands grab the middle of the tension rope, the distance between the two hands about 20 cm, chest up. 2, inhale, exhale while lifting the tension rope up to the jaw, inhale down to restore, pay attention to the whole process, the two hands are close to the body, feel the force is lifting the elbow joint.

Standing position reverse flying bird

Target muscles: posterior deltoid, middle trapezius Action essentials. 1, the tension rope fixed in the height of the head, feet remain parallel to stand, chest up, the body can be slightly back, both hands hold the tension rope handle in front of the body. 2, arms slightly flexed, palms relative or down, inhalation, exhale when the two hands will be opened back to the horizontal sides of the body, inhalation restore.

Prone lift

Target muscles: posterior deltoid, oblique muscles Movement essentials. 1, the tension rope under the feet, stand with feet apart, cross the tension rope on the feet, both knees slightly bent, hip flexion and keep the back straight, hold the handle with both hands, elbow joint 90 degrees abduction. 2, inhale, exhale while pulling up the tension rope to the back arm and the ground level. Inhale and restore.

End gun side swing

Target muscle: deltoid Movement essentials: stand with two feet parallel, one foot on the tension rope, both hands holding the handle on both sides of the body, head up and chest up. Inhale, exhale when the two arms simultaneously raised into the end gun position, the two hands always keep the heart down, alternately.

Compound lift

Target muscle: deltoids Movement essentials. 1, feet parallel standing, and the tension rope under the feet, hands holding the tension rope handle on both sides of the body, chest up, the body can be a little light before. 2, inhalation, exhale to do side planks, the two hands forward to the chest, and then up straight arm up to the top of the head. Restore downward to the front planks, then both arms horizontally backward to the side planks, restore to the initial position.