An inconspicuous elastic rope, you can make the whole body muscles move. Most of the tension rope made of latex with very high elasticity, we have to overcome its elasticity to make movements, over time will naturally have a great fitness effect. So how can women use the tension rope to exercise it?
Pulling and kicking legs
Sit on your yoga mat, wrap the elastic rope around your ankle several times evenly until its length in a relaxed state is exactly the length of your ankle after holding your hands flat. Then just like a rowboat, pull the rope backwards alternately. The whole process of abdominal and arm force, to the hips and the other foot for body support.
Staggered hand lift
As shown in the picture, use one foot to step on the elastic rope, remember to cross the ankle part, so that it is easy to make force. Hands upward flat, like a seagull flapping its wings. This move can effectively exercise the arms and chest Oh.
Back kick and swing
When you were a kid, you played the golden chicken, right? Similar action, as shown in the picture. Stretch rope around the ankle in mid-air, and then alternately swinging fists forward and upward, pay attention to maintain balance Oh.
Flat squat
As shown in the picture, the elastic rope with the feet fixed, and then start to do deep squatting action, hands should be held forward flat, while the hips squat down hard. Note that the squat is not knee force, but thigh and hip force Oh!
High leg lift
Use the elastic band around the middle of the feet, through the arch, step well, and then start to do high leg exercises. Knees should be mentioned flush with the navel, and stay at the highest point for half a second, and then relax. Do 10 reps on each leg, then switch sides so that it is a set.
Running jump
Put the elastic band over the ankle, so as not to interfere with the movement of shoes. Jump in a running position directly above, jumping while the feet are spread out with force, while the upper body is naturally extended, as if you are running in preparation for jumping over any obstacles. Pay attention to maintaining balance. Right foot forward, left foot backward jump 5 times, then left foot forward, right foot backward jump 5 times.
Plank Lunge
Put an elastic band around the arch of your left foot and the ankle of your right foot, open your feet slightly, lie on your mat in a plank position, and start doing lunges. Do 10 reps on each leg. This is very effective for sculpting the thighs and buttocks.
Up and down leg lifts
Put an elastic band around your ankles, lie down naturally on your mat, put your wrists under your hips for support, use your abdominal strength to keep your legs from hitting the ground, then do up and down open and close movements, 10 times for each leg.
Left and right single leg lift
Elastic band around the ankles of both feet, arms crossed, stand firmly on one foot to maintain balance, and then the other foot is lifted with force to the outside. If you can't keep your balance, you can stand with one hand on the wall, facing the wall, and then start doing the movements. Each side to do 10 times oh.
