How to use the tensile rope

September 9, 2023

Many people are trying to have a perfect body, especially the beauty of the body want to be able to convex, the following is to introduce you to the use of tension rope, a simple piece of fitness equipment, how to exercise the buttocks muscles, to help shape the curve of the good-looking buttocks.

Standing back leg raise

Exercise muscle: gluteus maximus Action points. 1, one end of the tension rope fixed in a lower place, the other end is fixed on the right foot with ankle straps. 2, exhale to lift the leg backward and upward, and hold 1-2 seconds of time. Inhale and return to the initial position. Switch legs.

Supine leg press

Exercise muscle: gluteus maximus Action essentials. 1, the tension rope fixed in the position above the chest and abdomen, back to the tension rope lying down, the end of the tension rope with ankle straps fixed in the left ankle above, lift the left leg, and vertical to the ground. 2, inhale, exhale straight leg down to extend the hip joint, and contract the left hip muscles. Inhale and restore to the initial movement. Switch legs to exercise.

Kneeling leg back stirrup

Exercise muscle: gluteus maximus Action essentials. 1, the tension rope fixed on the left foot, right knee on the mat above, two hands hold the tension rope handle to support the ground. 2, the left leg bent knee, inhalation, exhale when the backward stirrup extension. Inhale when restored to the initial action.

Side straddle movement

Exercise muscles: gluteus medius, hip abductor muscle group Action elements. 1, one end of the tension rope fixed in the right foot, the left foot on the tension rope, the right hand holds the other end of the tension rope. The two feet are separated in a parallel standing position. 2, inhale, exhale when the right foot to the side step, and at the same time squat, stand up at the same time the rear leg to follow up, repeat the exercise.

Standing leg abduction

Exercise muscle: gluteus medius Action essentials. 1, the tension rope fixed in a relatively low place, one end of the tension rope fixed in the right ankle, the body side to the tension rope. 2, the left leg single-leg stand, left hand holding a chair or wall to maintain balance, inhale, exhale when the right leg straight leg to abduct. Inhale and restore. Change legs to practice.

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