A Detailed Introduction to the Training Method of Women's Resistance Rope

Ⅰ. The use of resistance rope has rules

During training, we will use a lot of training equipment. There is something good among them, including resistance rope. However, women's resistance rope training also has some rules, but some people are not clear about these. So, what are the method of women's resistance rope training?

Ⅱ. What are the methods of women resistance rope training

1. Kick backward after kneeling with resistance rope

You need to support your body with your hands and knees, make your arms and thighs perpendicular to your torso, and hold both ends of the resistance rope with both hands; wrap the resistance rope around the bottom of your left foot, and next, keep your posture and kick your left leg backward quickly. While keeping the thighs and calves straight, try to raise them as high as possible. When returning, keep the exercise legs as close to the chest as possible. Do it 15 times, then switch legs and repeat, doing 3-4 sets. The rest between sets should not exceed 45 seconds.

2. Half squat and raise the leg with the resistance rope

You need to have your legs open shoulder-width apart, and wrap the elastic pull rope around the soles of your feet. When it is crossed, hold both ends with both hands and bend your arms, which will make the rope stronger. And make your legs bend 90°; raise your left leg as high as possible, and return to an upright state. Alternate left and right legs 15-20 times do 4 sets.

3. Lie on the back with the resistance rope

You need to lie on your back with your knees bent and your feet flat on the floor with hip-width apart. Wrap the resistance rope around the bottom of your right foot, pull both ends of it with both hands, raise your exercise legs as high and closer to the ceiling as possible. And then slowly raise your buttocks, hold a few seconds and take it back. Do 15 reps for each leg and do 4 sets.

4. Pull and kick

Sit on a yoga mat and wind the resistance rope around your ankle for a few circles evenly until the length of it in a relaxed state is exactly the length of your ankle after your hands are raised. Then, just like rowing, you have to alternately pull the rope backward. Throughout the process, the abdomen and arms must be exerted, and the hips and the other foot are used for body support.

5. Raise your legs high

You need to wrap the middle of your feet with a resistance rope, pass through the arch, step on it, and then start doing high-leg raises. Your knee should be raised to the level of the belly button and stay at the highest point for half a second, and then do relax. Do each leg 10 times, and then change sides as a set.

6. Run and jump

You need to put the resistance rope on the top of the ankle and do not affect the activity when wearing shoes. Jump in a running posture and open your feet apart in the air. At the same time, the upper body stretches naturally as if you are going to jump over some obstacles during running. Pay attention to keeping balance. Jump forward with the right foot and backward with the left foot 5 times, then jump with the left foot forward and the right foot backward 5 times.