Elastic pull rope is a common exercise equipment in daily life, and in the process of exercise, some exercises do require elastic pull rope. Of course, elastic pull rope has many benefits, such as helping you exercise anytime and anywhere, but the correct training method is also important. What are the best elastic rope workout methods?
Use your hands and knees to support your body, your arms and thighs are perpendicular to your torso, hold both ends of the elastic pull rope with your hands; wrap the elastic pull rope around the bottom of your left foot, keep your posture and kick your left leg quickly, while keeping your thighs and calves straight, try to raise it as high as possible and keep the exercise leg as close to the chest as possible when returning. Do it 15 times, then switch legs and repeat 3-4 sets. The rest between sets should not exceed 45 seconds.
With your legs open and shoulder-width apart, wrap the elastic pull rope around the soles of your feet. After crossing, hold the ends with your hands and bend your arms. This will make the elastic pull rope stronger and your legs bend 90°; lift up your left leg as high as possible and return to an upright position. Alternate left and right legs 15-20 times, do 4 sets.
Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Movement process: wrap the elastic pull rope around the bottom of your right foot, pull both ends of the elastic rope with both hands, raise your exercise legs as high as possible, closer to the ceiling, and then slowly raise your hips. Hold for a few seconds to retract. Do 15 reps for each leg and do 4 sets.
Wrap the middle of the feet with an elastic pull rope, pass through the arch of the foot, step on it, and then start doing high-leg raises. The knee should be raised to the level of the belly button, and stay at the highest point for half a second, and then relax. Do each leg 10 times, and then change sides, which is one set.
Put the elastic pull rope above the ankle, so as not to affect the activity of wearing shoes. Jump straight up in a running position. While taking off, open your feet forward and backward, and at the same time stretch your upper body 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.